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

7/30/2021

SKILL
2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-

BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max
Meters on Rower
-Rest as 5:00-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

News

FREE WEEK TRIAL

Always wanted to check out CrossFit but didn’t know how to get started?
Contact us at info@compoundcrossfit.com to schedule your free week trial.

 

Nutrition

Are you struggling to find a nutrition plan that works for you?

Nutrition is the foundation to achieving your health and fitness goals.