Memorial Day Murph!

  Memorial Day Murph We will start WOD at 10:00am – then immediately following – we will have a cookout at the gym! If you plan to stick around for the cookout – please either bring a side dish, meat to put on the grill or $5 to contribute to buying whatever is needed. We […]

MEMORIAL DAY MURPH!

Memorial Day Murph We will start WOD at 10:00am – then immediately following – we will have a cookout at the gym! If you plan to stick around for the cookout – please either bring a side dish, meat to put on the grill or $5 to contribute to buying whatever is needed. We will […]

*Schedule Update*

  Starting Monday May 19th, the 9am class is being replaced by a 315pm class. This new class will be held on Monday, Wednesday and Friday!

April-May Bootcamp Childcare

For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]

April-May Bootcamp Has Childcare Available

For the first time in Compound history, we will be offering childcare for our April-May Bootcamp. If you’ve been wanting to start Crossfit or join our Bootcamp program but haven’t been able to because of childcare, your problems are over. Throughout the course of the month, our Childcare provider will be at your service every […]

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 […]

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 […]

Childcare Addition/ New Groupon Deal

Starting January 6th, Compound Crossfit will be holding Childcare! There will be a schedule when our Childcare supervisor will be available, and you must sign up in order to hold a spot. A list of details, prices, etc. will be out by Friday 12/27. So if the hours are conflicting with you and your child’s […]

Stop Hunger, Be a Hero WOD

Compound Crossfit invites you to Stop Hunger and Be a Hero on December 14, 2013 @ 10am to support the Food Bank of Southeastern Virginia. This unconventional WOD is free to the public with the donation of non-perishable food items. All ability levels are welcome as we assist our local food bank in eliminating hunger […]

Lurong Paleo Challenge

  Compounders, the LuRong Paleo challenge is among us. The gym is registered and individual registration begins August 16th. The challenge itself starts a month after that, September 16th. For more information visit the link below. Bring your A game!!! Lurong Paleo Challenge