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...




5 Push Press every 1:30 by 5 sets

start moderate and build


3 rounds

1 min calorie row

1 min shoulder to overhead 135/95

1 min burpee

1 min rest


Christmas Gift Swap 12/21 @6pm

Join us for our annual Christmas WOD and gift swap!

December 21st @6pm

Details on gift swap below:
1. Holiday Attire is encouraged 
2. WOD will begin at 6pm
3. Gift swap (see#4) to follow 
4. Gifts should be Crossfit related but cost no more than $20. We need at least 6 people to make the gift swap fun. 
5. Feel free to bring snacks and beverages of your choice for after WOD

Rules: Participants draw numbers from a hat to determine their swap order from one up to the total number of participants.

Each person gets a crack at choosing a gift. The person who picks the first gift opens it and shows it to the rest of the company. Then the number two participant picks a gift and chooses to either unwrap it or swap it for an unwrapped gift. If the gift is swapped, the person who had their gift taken from them gets to unwrap the chosen gift and the turn passes.

When all the gifts have been opened, the game is over. Afterward, some trading should be expected and is perfectly acceptable so that, as much as possible, everyone goes home with a gift they are happy with.

Boot Camp

Next date TBA