Midline work

A. 4 x 20 GHD Sit up

B. 4 x 20 second L sit hang from pull up bar

*Alt between each, rest as needed between*

20 sit up-20 sec-20 sit up-20 sec etc


12 min AMRAP

30 Air Squat

20 KB Swing 53/35

30 second rest



New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF.

This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains.

This class will run from 12-1230.


Fall Boot Camp 9/24-10/21

Our next Boot Camp will be taking place in September this Fall and you won’t want to miss out on this buy one get one half off deal.

What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional counseling for the entire 4 weeks, physical and mental improvements and so much more!

Price: $120 for the entire 4 weeks.. There will also be a BOGO half off which would bring the price down to $90 per person if 2 people sign up at the same time! This purchase is non-refundable.

Times: Monday, Wednesday, and Friday from 730pm-830pm with Initial Saturday Orientation/Fitness test from 0900-1130

When: 9/24-10/21 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Email Coach Ryan, ryan@compoundcrossfit.comor call him at 757-641-3630 for more details about this program!