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June 19, 2021

BEER MILE! All Proceeds Go To SALVAGE USA! “Those who Fought are worth the Fight!” Sign up on the Compound CrossFit Beer Mile Event page on Facebook

Join us Saturday, May 1 at 9:00 a.m.

For the Travis Manion Foundation WOD Travis Manion 1980-2007 On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was […]


Out with 2020, Bring on 2021! It is time to invest in YOU!

October Challenge

WALL SITS and Nutrition!!! Prizes for: 1.  Accumulated wall sit time 2.  Longest consecutive wall sit 3.  Logging your daily nutrition in My Fitness Pal and staying within 5% of your goals This will be the only time you hear us say “Start sitting!!!”

Everybody is doing awesome on their planks, keep it up! You can plank at home, at the gym, at work…just keep track of your time and add it to the board. There is still time to beat Sean!  

What? 31 Heroes WOD When? August 1, 2020 Where? New Realm Brewery How? Sign-up at

7/16/2020 At Home

WARM-UP 2:00 Cardio Choice EMOM x 1 MINUTE :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB Renegade […]

7/15/20 At Home

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK… 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold FULL-BODY SWEAT WORKOUT EMOM […]

7/14/2020 At Home

WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest STRENGTH AMRAP x 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over quantity […]

7/13/2020 At Home

WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups STRENGTH 5 SETS ON A 13:00 CLOCK 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo DL High Pull (R) 8 Single Arm […]