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

5/25/2018

Teams of 2

120 Front Rack Lunge 135/95

-Accumulate as many meters on rower as possible in rest, score is time and meters-

20 min cap

News

Memorial Day Murph 5/28/18

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. ***If you’ve got a twenty pound vest or body armor, wear it (RX)

***We will run 3 heats – 9am, 10am, 11am. Heat sign-up sheets will be posted on here closer to the date.

***We are also going to have a cookout this year so please bring a dish to share if you want to join in!

Boot Camp

Next Boot Camp Date TBA

Next Boot Camp is going to be in Fall 2018, specific date will be released this summer.