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

Grand Reopening

Grand Reopening/2nd Annual Jailyard Games will be held at the Compound on Sunday, July 28th!! As most of you know – Ryan Knutson is taking over ownership of the gym and we like to have a special event to celebrate this! Don’t worry – we will be having a huge party  to say goodbye to Ryan […]

GRAND REOPENING

Grand Reopening/2nd Annual Jailyard Games will be held at the Compound on Sunday, July 28th!! As most of you know – Ryan Knutson is taking over ownership of the gym and we like to have a special event to celebrate this! Don’t worry – we will be having a huge party yet to say goodbye […]

OLYMPIC LIFTING CLASSES

Olympic Lifting classes start tomorrow (Wednesday @ 6:30pm) These will be a 3 week progression for each lift with the 4th week being used to obtain a 1RM – so you won’t be able to move on to the next progression until you complete the one before (you can join in any time but you […]