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...




3×3 Back Squat @85%


Teams of 2

13 min AMRAP

75 Wall ball 20/14

50 KB Swing 70/53

25 Synchro Burpee

-KB Swing and wall ball is only one person working at a time-

Compound 30

4 rounds

1 min V ups

1 min Jumping Squat

1 min Slam ball 30/20

1 min rest


Groupon Deal For Boot Camp 3/25

We have extended a Groupon offer for our next  Boot Camp!

Go to the link below to get your voucher for either our:

March 25th Start date

Click HERE for the deal!

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: Groupon Offer HERE: https://www.groupon.com/deals/compound-crossfit-2

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!