Box jumps for everyone! We had a great turnout at the compound today!!!
SATURDAYS CLASS look at those three posers!!this is part of their warm up ritual….
Who knows how to do ring push-ups like this!!!!!
******** SPECIAL ********** – COME TRAIN FREE FOR TWO WEEKS STARTING 25 FEB 08!!!!!!! – THE FIRST 20 TO SIGN UP ARE 1/2 OFF!!! – CLASSES ARE 1 HOUR LONG EVERY DAY STARTING AT 5 AND 6 PM – SATURDAY CLASSES START AT 10 AND 11AM – STAY TUNED..MORNING AND LUNCH TIME CLASSES COMING SOON […]
“Wedding-Fit” Open to the entire Bridal Party! Our 8 week program is $325/per person. We also have a 4 week expedited program that is $250 per person. This is the most important and highly photographed moment in our lives. Don’t look back on those pictures with regret! “Boot Camp—Compound style”Ever wonder how these military guys/gals […]
Micah HoevelmanMicah is one of the Owner/Managers of The Compound. His fitness background includes being the Unit Asst. Physical Fitness Coordinator while he was active duty in the military. After leaving the military, Micah went overseas as a security contractor, where he was introduced to Crossfit for the first time. Micah is scheduled to attend […]
Compound Crossfit is dedicated to those that are dedicated to getting, being, and staying in the best shape of their lives. We believe in words like dedication, commitment, and determination. We believe fitness is the merging of the fundamental aspects of Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Coordination, Agility, Speed, Balance, and Accuracy. Any activity […]
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and […]
Norfolk Fire Dept in tha House!!!!!!
AIR OPS BABY!!!!!!!!
FRAN21 -15 – 9– 95 lb Thruster– Pullups
3 Rounds for time, one minute each station:-Wall ball-Push press (45 lbs)-20″ box jumps-Farmers walk(overhead ball)-BurpeesOne minute rest between rounds