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

12/11/2019

TABATA

Burpees

KB Swing 53/35

AAB Cals

Sit ups

1:00 rest between tabatas

News

ROC SOLID READY BAG DRIVE

We are so excited to share that we will be doing a Roc Solid Ready Bag Drive this holiday season! The Drive will be from Sunday, December 1st to Sunday, December 15th. We ask that you bring in any donated items during that time period to the gym. We will have a designated bin/box for the items! See the attached flyer for items needed. We will also post a pdf document with similar information and have it at the gym as well! Please make sure not to deviate from the list – each Ready Bag includes the specific items and sizes listed. The Ready Bags include items a family might need for their unexpected hospital stay(s) – including toiletries, a blanket, a journal, a tablet and more! Roc Solid hopes to send a message to the families through these Ready Bags that they are not alone! To learn more about the Roc Solid Foundation and their mission to help build hope for kids fighting cancer (they also build playsets for these kids) – please visit www.rocsolidfoundation.org

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 (1/4-2/1)

Orientation for all participants 1/4 @ 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