“Griff” Run 800m  Run 400m backwards Run 800m  Run 400m backwards

Personal Training

  Compound Crossfit is now offering personal training sessions with Head Coach/Owner Ryan Knutson. These sessions will be one hour long, one on one, customized workouts for your personal goals and toning targeted areas. Personal training sessions are ideal for clients with prior/current injury, unique class times and new clients that have never done Crossfit […]


  Strength Find 10 rep max Front Squat Metcon 12 Minute AMRAP 30 Hang Squat Clean 135/95 30 Burpees