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 […]

Christmas Gift Swap 12/21 @6pm

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 […]

Hampton Roads Hero Games 10/22

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

31 Heroes 8/6/2017

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. We have decided to hold the 31 Heroes WOD this year at Compound Crossfit on Sunday, August 6th – heats starting at 8am and running every 35 minutes. We have […]

Beer Mile for Warrior Mission Ranch 6/17/2017

 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” option in […]

Groupon Deal For Boot Camp 3/25

We have extended a Groupon offer for our next  Boot Camp! Go to the link below to get your voucher for either our: March 25th Start date Click HERE for the deal!

New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF. This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains. This class will run from 12-1230.

New 9am and Noon classes Added

  As of 6/1/2016 we are now offering 9am and noon class times. Schedule a free one on one consultation/intro lesson with Coach Ryan to get started today, These classes are perfect with school getting out for the summer!


  Every Year we get together and do the workout “Murph” to honor the Sacrifice Navy Lieutenant  Michael Murphy gave for his country. Come join us Saturday, May 28th, at 10am to give back to Murph and all of our fallen heroes that have kept this countries freedom. Bring friends and family as we will […]

Friday Night Lights Starts 2/26!

  Every year we all come together and do the Crossfit Games Open WOD on Friday Nights. The organic energy that has been created and sheer power of our community it bas become our ‘Friday Night Lights’ over the past couple of years. The Open is the first step in a process to find the […]