We will host a fundraiser WOD Saturday, November 16 at 10am This workout is free and open to everyone. Come out and show your support for this dear family in the wake of this tragedy. We will be accepting donations and there will be raffles with 100% of the proceeds going to the family. Learn […]
Nutrition Challenge starting 9/7/2019! Please see Jess or Ryan for more info on this challenge in the gym!
We will be starting our second summer session August 10th! The price will be $40 for members and $50 for non members and we will be accepting kids ages 5-12. Please email us with any questions or registration inquires! Last day to register your child will be August 7th. firstname.lastname@example.org
Stay tuned for more details to be released for our Kids program starting this summer!
Join our community by signing up for our annual challenge that welcomes members and nonmembers to make transformational changes through nutrition, fitness and teamwork. This New Year challenge will blend the usual fun competition clients have come to love with our specialty programs and added the structure and accountability tools that have proven results through […]
We are proud to announce we now offer nutrition coaching at the gym! This is for members of the gym as well as non-members. In a nutshell, it is a customized meal plan with the added accountability from your nutrition coach. For most of us, the hardest part is consistency and staying on track. With […]
Thanks so much to everyone who came out to support Spikes K9! We ALL raised over $2,000 for this amazing foundation, always awesome to see the support of our CrossFit Community.
DETAILS – Athletes will run 1 mile and drink a 12oz can or bottle of beer at the beginning of every 400m (in the transition area) – beer must be finished before starting next 400m. Athletes cannot open and start drinking beer until entering the transition area. ***Note – we will also have a “scaled” […]
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to […]
You may have noticed some changes to Compound Crossfit recently. New equipment, new layout, new color scheme, and an overall newer feel. All this new comes to us complements of a new partnership. For years, Tara Viot has been a dedicated member of Compound Crossfit. She is one of those members who goes above and […]
Join us for our annual Christmas WOD and gift swap! December 21st @6pm Details on gift swap below: 1. Holiday Attire is encouraged 2. WOD will begin at 6pm 3. Gift swap (see#4) to follow 4. Gifts should be Crossfit related but cost no more than $20. We need at least 6 people to make […]
We will be hosting the Crossfit competition for Hampton Roads Hero Games for the second year in a row! What: Team of 2 format (MM/FF) and will consist of 3 workouts guaranteed with possible 4th final workout. When: October 22nd from 0830-2pm How: The link to sign up is here