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 […]