“Performance, and performance alone, dictates the predator in any food chain.”SEAL Team quote 3 Rds.Snatch 95/65 x 20Row 250mRing Dips x 10 Our bootcampers and beginners scaled the Snatch and did Overhead Squats instead. They worked hard on their form and exhibited amazing strength!! You guys are definitely coming a long way in a short […]

5 Rds. SDHP 115/75 x 15GDH back x 15Weighted Pull ups 45/20 x 5

As always, our bootcampers rocked their WOD!! They continute to come in and give 100% each time. We are very proud of each and every one of you! Keep up the good work!! |

Front Squat Bodyweight + 75 lbs.Bodyweight + 50 lbs.BWBW -40 lbs.BW – 60lbs.

There is nothing more motivating than watching our little ones throw down like they own the place. To us, it is extremely important to start teaching them about health, nutrition and fitness at a very young age. As soon as they are able to ask for snacks, they should be asking for apples instead of […]




Ok, it’s time to give some props to our members….. And Billy is the first victim.Billy is one of those athletes that doesn’t realize his full potential until he walks into a Crossfit gym! He has been coming to the Compound for about 7 months now. He started out at 273 lbs. and now is […]

I think I speak for everyone when I say THIS WOD ROCKED!!!!! Wow, what amazing teamwork you guys displayed!!! |

This was quite a WOD. I think it deceived most of us. However, my absolute favorite thing about our athletes is….they don’t complain. There’s plenty of groaning while pushing through the weight and I had to mention to Ryan how everyone who walked past him was giving him dirty looks. BUT not a single complaint, […]

It’s not the critic that counts, not the man who points out how the strong man stumbled or whether the doer of deeds could have done them better…The credit belongs to the man who is actually in the arena, whose face is marred by dust, and sweat and blood, who strives valiantly, who errs and […]