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.
info@compoundcrossfit.com
Stay tuned for more details to be released for our Kids program starting this summer!
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 Compound Nutrition program.
What’s included in the 2019 Reboot?
Initial Biometrics (Body Composition, Weight, Measurements, etc.)
Kickoff Nutrition Seminar, Nutrition Packet and 4-week Cycle Meal Plan with Grocery List
Intramural Style Competition with Compound Coaches Serving as Team Captains
Accountability and Weekly Tracking Support through HSN App
Commit to at least 3 Workouts a Week
Supportive Nutrition and CrossFit Coaching
Final Weigh-in & Measurements
The challenge runs from January 19 – February 18, 2019
Contact us for more info and to sign up!
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 a coach in your corner and weekly meetings, it is a recipe for success if you have been struggling to meet your nutrition goals.
Each client starts with a free Hungry for Help intro, a 10-15 minute meeting to get to know each other and help direct you on the program we see fits your goals.
From there, we schedule your initial consultation. This will be 60 minutes with your coach, setting everything up, getting your customized meal plan, biometric tracking, and everything else you need to know moving forward.
All of the pricing and details can be found in the nutrition tab on the menu of our website. If you’d like to schedule your Hungry for Help intro, please email ryan@compoundcrossfit.com so we can help find the right program to fit your needs!
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.
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” option in which athletes can drink 4-6oz every 400m instead of the full 12oz.
Athletes will bring their own favorite beers or ciders to drink for the race. We will have heats of 20 people starting every 20 minutes. Event briefing will start around 10:30am with heats starting at 11:00am.
HEAT SIGN UP:
https://docs.google.com/spreadsheets/d/18B5LtR1dEoKalAHByVJVfTTfpwvky0Qy7KAEjDQ0qIU/edit?usp=sharing
COST – fee is $10 per participant of which 100% of the donations will go to Spike’s K9 Fund (cash or checks payable to Spike’s K9 Fund accepted).
Spike’s K9 Fund is a federally registered 501(c)(3) nonprofit organization dedicated to serving active and retired working canines all over the nation. The mission of the organization is to keep canines safe and efficient in their job by providing them with protective vests and equipment. Spike’s K9 Fund also provides critical medical treatment to help the canine return to work or to live out their retirement days in complete health. See their website for more info! https://www.spikesk9fund.org/
“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 as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. ***If you’ve got a twenty pound vest or body armor, wear it (RX)
***We will run 3 heats – 9am, 10am, 11am. Heat sign-up sheets will be posted on here closer to the date.
***We are also going to have a cookout this year so please bring a dish to share if you want to join in!
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 beyond stepping up to volunteer with seasonal programs, gym events, anything needing a good spreadsheet, and even measuring the sweaty guy bodies during challenges. She’s a sport.
What you may not know about Tara is that in addition to raising two awesome kids (and a full grown husband), she has been passionate about fitness forever and shes a dynamo in the workplace. After serving for four years as a badass radar technician on the freaking Airborne Warning and Control System for the United States Air Force in Japan, Tara has been a boss at all things business.
After Tara left the USAF, she moved to Okinawa where she was a Program Manager for the Marine Corps Community Service where she managed the staff, budget, human resources, and marketing. She was also a tour guide for the organization, offering unique experiences for visitors to Okinawa, Hong Kong, Tokyo, Bali, Australia, Thailand, China, and Korea.
For the last 13 years, Tara has been managing a staff of 30+, as well as overseeing human resources, patient care/satisfaction, budget and finance, facility operations, merchandising, and marketing for a large medical practice in the area.
Tara’s passion for Crossfit and strong business background have come to a synchronistic crossroad. When she approached Ryan about the possibility of working together at the Compound, Ryan knew without a doubt that the KNUTSON/VIOT ticket was a winner.
Ladies and gentlemen, we are so excited to announce the Compound Crossfit partnership between Ryan Knutson and Tara Viot.
Congratulations Ryan and Tara – we are so excited to see this continued evolution.
So far – Sooo Awesome!
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 before. These sessions will also benefit existing members because the intensity level of the class can be altered to your needs. We can work on a variety of concepts including: Strength, Speed, Cardio, Agility, Gymnastics, Olympic lifting, Mobility, Core, Nutrition advice and many more. These sessions will be available for sign up in one hour blocks Monday, Wednesday and Friday from 11am-2pm. Sign up sheet is under personal training tab at the top of the page. Sign up or call 757-656-9348 to schedule your first personal training session!
