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

6/23/2017

Strength

2 Strict Press EMOM x 8 min around 80+%

Conditioning

Team of 2

50 Right arm Dumbbell Push Press 50/35

75 Wall Ball 20/14

50 Left arm Dumbbell Push Press 50/35

75 Wall Ball 20/14

*Break up work between the two anyhow. However, one partner must have barbell in front rack position for other partner to do work 185/115*

17 min cap

Compound 30

100 Slam Ball for time 30/20

*EMOM- 10 Sit up*

News

Beer Mile for Warrior Mission Ranch 6/17/2017

 Athletes will run 1 mile and drink a 12oz can or bottle of beer at the beginning of every 400m (in the transition area) – beer must be finished before starting next 400m. Athletes cannot open and start drinking beer until entering the transition area.

***Note – we will also have a “scaled” option in which athletes can drink 4-6oz every 400m instead of the full 12oz.

Athletes will bring their own favorite beers or ciders to drink for the race. We will have heats of 20 people starting every 20 minutes Briefing will be from 10:30-10:40am with heats starting at 10:40am.

HEAT SIGN UP: https://docs.google.com/spreadsheets/d/1BtwUYoX403Ix1HqV-_Ib5ILKBel-0zKhZwqEnkR0i_4/edit?usp=sharing

COST – fee is $10 per participant of which 100% of the donations will go to Warrior Mission Ranch (formerly Warriors Heart Ranch).

Warrior Mission Ranch is a local non-profit organization specializing in equine therapy as well as the training and placing of service dogs.

They work with Military, Veterans and Law Enforcement Officers living with physical and/or mental service related trauma. They also work with children who have special needs. Check out their website at http://warriorsheartranch.org/ or facebook page Warrior Mission Ranch

GRAB A BEER DRINKING FRIEND AND COME OUT FOR A FUN MILE RUN BENEFITING A GREAT NEW ORGANIZATION!

Boot Camp

Next Date Coming Soon..

Next Date Coming Soon..