Our Programs

CROSSFIT CLASS

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 life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and elite athletes alike. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

PERSONAL TRAINING

When Compound CrossFit Owner and Head Coach Ryan Knutson isn't instructing class, coaching the Compound CrossFit Competition Team, or training himself; he offers one-on-one, couples, and small group personal training sessions.

We at Compound Crossfit understand that there is no one singular way to get fit. Similarly, there is no one training program to fit the varying needs of all clients. Ryan will help you establish specific fitness goals and create a customized fitness plan to assist you in achieving those goals. We offer one-on-one, couples, and small group personal training sessions.

BOOT CAMP

Compound CrossFit Boot Camp takes place on a quarterly basis. This four week program is the perfect opportunity to jump-start your fitness goals and get on the right track.

After our half-day orientation (including a fitness test) on Saturday, we will meet the following Monday, Wednesday and Friday from 7:30pm-8:30pm for 4 weeks.

Throughout the four weeks, you will be physically, mentally, and emotionally pushed beyond your perceived limits. You will receive nutrition counseling with the expectation that your food journal will match what you have learned. You will train with professional and experienced CrossFit coaches and be held accountable to a team of fellow boot campers going through this experience right there with you. Most importantly, at the end of the four weeks you will celebrate your many successes with those who chose to take and complete this journey with you. As many of our members will tell you, this experience will change your life and you won’t ever want to look back at the person you were just four weeks prior.

The price for the four week Bootcamp is $120 but if you sign up with a buddy, we offer a Buy One Get One Half Off for a total of $180 for two bootcampers. History tells us, if you have someone going through this experience alongside you, the better your chances are for completion. That being said, this purchase is non-refundable.

What you need to know for the half-day Saturday Orientation:

1. Make sure to eat a healthy breakfast

2. Dress to workout and for the weather (rain or shine we are outside!)

3. Bring water and a light snack

OLYMPIC LIFTING CLASS

Compound CrossFit also has a USA Weightlifting sanctioned club, “Compound CrossFit Weightlifting” (USAW club# 12032).  Club Coach Keith Jackson offers Olympic Lifting Technique classes to all members of Compound CrossFit as well as private sessions to non-members for a nominal fee.

The technique class is one-hour weekly, emphasizing the technical execution of the olympic lifts; snatch, clean and jerks as well as related mobility movements.

No prior experience with the Olympic lifts is required to attend the technique classes.

Coach Keith’s programming is designed to complement the regular conditioning workouts of the gym.  Programming modifications are available to individual athletes to help meet their specific goals.  Please arrive early to warm-up before class.

 

FUNDAMENTALS CLASS

Our free Fundamentals Course is mandatory for the individual who wants to train in our CrossFit group classes. During the one-hour class you will, along with other beginners, be working with a certified coach who will safely expose you to our movement curriculum in a small group setting. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. Then each class will end with a workout involving the movements you were taught that class.

COMPOUND 30 CLASS

Need to get a quick workout over your lunch break?  This class will be a 30 minute class from start to finish, focused mainly on conditioning with a running clock to ensure the specific time domains.

ADVANCED TRAINING CLASS

CrossFit is the Sport of Fitness and taking part in advanced training as part of “Team Compound” is a great way to test yourself and push your boundaries surrounded by an enthusiastic and encouraging group of athletes.

Training sessions are open to all members of Compound Crossfit. Team Compound is offered for the six months leading up to the CrossFit Games Open to engage members in additional training in a large group setting. Team members are required to participate in at least six (6) team sessions each month.

Are you interested in taking your fitness to the next level? The camaraderie and physical motivation is unlike anything you’ve ever experienced.

Unlike the traditional WOD structure (Mobility/Strength/MetCon), each class is formatted differently. Individual, partner, team and large group workouts will all be incorporated into a varied sequence of fitness challenges.

The only requirement of being on Team Compound is you bring a positive and encouraging attitude, give 100% in every workout and come with the drive and ambition to develop your athletic strength – mind, body, and soul.