The news updates for the Compound
Come join us at Compound CrossFit on Saturday, April 29th at 9AM to complete the Manion WOD. Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and […]
The 2023 OPEN is finally here! Our members are being given a chance to test their fitness with the Open workouts. They CRUSHED 23.1… and we can’t wait to see what 23.2 & 23.3 has in store for us! Come out, workout out and/or cheer on everyone during our Friday Night Lights! Board Brief is […]
Find your buddy and stay tuned for more details! We have a nutrition challenge coming your way! Partners do not have to members at the gym but will have to be available for check ins and meet ups if they choose to participate. If you want to participate but don’t have a partner, see Coach […]
Have you heard the news?! Sara and Michael Jensen are the proud new owners of Compound CrossFit! They have been a part of the Compound Family for quite some time now and are very excited to take on this new adventure with the Compound community! So be ready to help grow and shape our already […]
Beginning Tuesday, September 6, 2022 – the 9:00am class held Monday-Friday will have a new start time of 9:30am! If you have any questions/concerns, please feel free to reach out and ask! We thank you for your continued support!!! 💪
On July 16, 2022, we will get together to honor Coach Will (Whiz) Whisenant “The Whiz” Sign up for the William D. Whisenant “Whiz” Memorial Workout at www.eventbrite.com.
EXTRA CREDIT MURPH PREP – CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too […]
EXTRA CREDIT MURPH PREP DAY 2 CONDITIONING + STRENGTH 800m Run Into Athlete’s Choice (Pick ONE)… A). 7 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Air Squats OR B). 15 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Air Squats Into… 800m Run
EXTRA CREDIT MURPH PREP DAY 1 CONDITIONING 1 Mile Run -Rest 2:30- Into… 800m Run -Rest 2:00- Into… 400m Run -Rest 1:00- Into… 200m Run *Try to keep a consistent effort/ pace through each distance. STRENGTH EMOM x 12 MINUTES MIN 1 – :30 Max Pull-Ups MIN 2 – :30 Max Push-Ups MIN 3 – […]
EXTRA CREDIT MURPH PREP – DAY 2 CONDITIONING + STRENGTH 800m Run Into… 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Air Squats Into… 800m Run *Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This […]
EXTRA CREDIT MURPH PREP – DAY 3 CONDITIONING 3 SETS* 800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly […]
EXTRA CREDIT MURPH PREP – DAY 1 CONDITIONING 4 SETS* 400m Run -Rest 1:30 b/t Sets- STRENGTH EMOM x 15 MINUTES* MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups MIN 2 – 10 Push-Ups** MIN 3 – 20-30 Air Squats We will be doing Murph on Saturday, May 28, 2022