About Compound

Our program efficiently combines the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio. Read more...

Our Team

Our coaches are passionate and knowledgable. Lead by Ryan Knutson, our staff will help you reach your goals and have a blast along the way. Read more...

Our Schedule

Up to 7 classes a day and all are open to new members! Read more...

WOD

1/24/2020

Teams of 2

800m run together

60 DB Overhead Walking lunge steps 50/35

30 Burpees (each person and can work @same time)

60 DB OHWL steps

800m run together

Cap: 25

News

Festivus Games Competition

How Does Festivus Games Go at Compound CrossFit?

  • When: 04/18/2020
  • Check-in: 8:00 am
  • Where: Compound CrossFit
    905 Live Oak Drive
    Chesapeake, Virginia 23320
  • Early Registration for FREE shirt: 03/22/2020

Athletes who register by 03/22/2020 will have an official event shirt waiting for them at the host when they check in. Registering after 03/22/2020 does not include a free shirt. Register early!

  • Last Day to Register: 04/11/2020

Who is Festivus Games For?

Festivus Games is for the Novice, Intermediate, and Masters 45+ athlete. It’s not for the pure Rx or firebreather. Festivus Games was designed so it wouldn’t be necessary to scale the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much?

Divisions

The April 2020 event is Individual (no teams). We have novice, intermediate and masters 45+ divisions.

To Register click host landing page below!

Host Landing Page

Nutrition

New Year Challenge Open to All

We will be hosting a New Year Challenge for our current members and non members to participate in!

Who is if for?

Everyone!

There is no previous CrossFit experience required. It is a great time to get back on track after the New Year with our community and see what our gym is all about.

When?

4 weeks (1/18-2/15)

Orientation for all participants 1/18 @ 9:00am-11:00am

What will the month cover? 

Biometric testing before and after to track progression

Baseline workout before and after to track progression

Weekly workouts focused on cardio with limited weights

Weekly nutritional challenge points

Weekly exercise challenge points

Fun team environment with existing members and new members combined

Weekly team winners and prizes

Overall prize for winning team

How much is it for the entire month?

$140 for non members

$80 for members

Still have questions?

Come get a free workout with us any Saturday at 10am for more info and to meet us!

Call: 757-656-9348

Email: ryan@compoundcrossfit.com

Ready to sign up?

Sign up through our store online

Store