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...




2 Snatches every 1:15 x 6 sets, building


50 Wall Balls 20/14

50 DB Snatch 50/35

50 Overhead Squats 95/65

Cap: 13


2019 Reboot: Annual Compound New Year Challenge with a Twist

Join our community by signing up for our annual challenge that welcomes members and nonmembers to make transformational changes through nutrition, fitness and teamwork. 

This New Year challenge will blend the usual fun competition clients have come to love with our specialty programs and added the structure and accountability tools that have proven results through Compound Nutrition program.

What’s included in the 2019 Reboot? 

Initial Biometrics (Body Composition, Weight, Measurements, etc.)

Kickoff Nutrition Seminar, Nutrition Packet and 4-week Cycle Meal Plan with Grocery List

Intramural Style Competition with Compound Coaches Serving as Team Captains

Accountability and Weekly Tracking Support through HSN App

Commit to at least 3 Workouts a Week

Supportive Nutrition and CrossFit Coaching

Final Weigh-in & Measurements

The challenge runs from January 19 – February 18, 2019

Contact us for more info and to sign up!

Boot Camp

NEXT BOOT CAMP 10/13/2018

Our next Boot Camp will be taking place in October this Fall!

Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no prerequisite of fitness before starting!

What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, receive nutritional counseling for the entire 4 weeks, physical and mental improvements and so much more!

Price: $120 for 1 OR BOGO 1/2 off for $180 for 2($90 each), available for purchase in our store on the website or on site.

Times: Monday, Wednesday, and Friday from 7pm-8pm with Initial Saturday(10/13) Orientation/Fitness test from 0900-1130

When: 10/13-11/10 (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!