1RM Push Jerk


For time:

60 shoulder to overhead 155/105

Every time bar drops, do 10 Toes to bar

* 12 min cap*



New 9am and Noon classes Added


As of 6/1/2016 we are now offering 9am and noon class times. Schedule a free one on one consultation/intro lesson with Coach Ryan to get started today, ryan@compoundcrossfit.com. These classes are perfect with school getting out for the summer!


Summer Boot Camp 7/16-8/12


Our next Boot Camp will be taking place in July this summer 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: 7/16-8/12 (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!