*** ATTENTION…..ATTENTION…..ATTENTION *** Quick update on the Boot Camp…….we only have 15 seats left in our JULY BOOT CAMP!!!!!!If you are interested, don’t wait, these seats will be gone soon!!!!!

“Melee At The Park” -Tug “O” War…-Pull-Up X 100-Box Jump X 150-Tire Flip X 100-O-Snaps x 100-KB Sprint Great work by everyone today! It was a neck and neck battle the whole way. The teams were dead even going into the o-snaps. One team pulled ahead on the o-snaps and had a fairly comfortable lead […]

Choosing the right shoes for your foot type

| When choosing high performance shoes there are a few suggestions that I would like to mention prior to purchase. Although style may influence you at first, long-term comfort is the best indicator when choosing the right shoes. A good pair of shoes should support your running gait and foot type. Sporting goods stores will […]

Foam Rolling Michael Boyle Originally printed in Training and Conditioning Magazine December 2006 Foam Rolling? A decade ago strength and conditioning coaches, athletic trainers, and physical therapists would have looked quizzically at a thirty six inch long round piece of foam and wondered “What is that for?”. Today nearly every athletic training room and most […]


Don’t forget to drink plenty of water. By the time you are on thirst mode, your body is already dehydrated. Pedialyte vs. Gatorade? It’s a personal preference. Pedialyte much less in sugar content by comparison to Gatorade which packs more carb ingredients. Water is water. Don’t spend extra on brands just because the package looks […]

OK guys and gals we are now taking reservations for our July Boot Camp!!! Sign up soon as we only accept 20 people per class and these Boot Camps fill up quick!!!! Call now!! See you at The Compound!!!

Compound’s Keeper

The machine gun guitar riffs echoes against the walls of The Compound drowning doubtful inner voices of ‘can’t’. “On 3…2…1…Go!” Ryan, Chris and several others are pushing through their strength threshold. Weights 215#, 245# … hit the floor in succession only to be repeated again to full round completion. The trainers perfecting their craft on […]


WOD “Beach Blast” -Run through the surf-Burpee X 15-Yoke Carry-KB Swing X 15-KB Drag-Burpee X 15-Run through the surf

WOD “Jerry“ For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD Overhead Squat 3 X 5 10 minute rest 3 Rounds:– 135/95# OHS X 10– Double-Under X 50

WOD 21-15-9 – Clapping Push-Up– Jumping Squats to 24/20″ Box