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

1/20/2017

Midline Strength

10 min EMOM

Even minutes 15-20 sit ups

Odd minutes 25-35 second plank hold

Conditioning

Teams of 2, alternate every round

12 min AMRAP

10 Burpees

15 KB swing 53/35

Compound 30

Every 3:00 for 5 sets

5 dumbbell burpees

10 Weighted step ups with dumbbells

30 mountain climbers

News

New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF.

This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains.

This class will run from 12-1230.

Boot Camp

Next Boot Camp 3/25/17-4/21/17

Our next Boot Camp will be taking place in March this Spring, right when the weather starts warming back up!

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: 3/25-4/21 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Email Coach Ryan, ryan@compoundcrossfit.com or call him at 757-641-3630 for more details about this program and to get your spot reserved!