CF Kids in August

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.

2019 Reboot: Annual Compound New Year Challenge with a Twist

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 […]

Nutrition Coaching Program Now Offered!

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 […]

Beer Mile Success

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.

2nd Annual Beer Mile 6/30/2018

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” […]

Memorial Day Murph 5/28/18

“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 […]

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 […]