Our first Bring a Friend Week will be kicking off on Monday, October 16th through Friday, October 20th.
Fill in your friend’s information on the sheet at the gym OR fill out the form online HERE! Bring as many friends as you wish throughout the week to however many classes you want to attend. Our coaches will make sure your friend is set and scaled to their abilities if needed.
On your friend’s first day, please show up 15 minutes early to fill out the waiver and then that’s it!
If your friend decides to join and get a membership, they will get $60 off their first month’s bill and YOU will also get $60 off your next month’s bill! It’s a WIN/WIN/WIN for everyone!
So get ready… and we will see you soon!
Member Appreciation Week to celebrate our ONE YEAR!
You read that right… we are celebrating our ONE YEAR of owning Compound CrossFit by celebrating our members! Member Appreciation Week will be October 2- October 6. Each day you come into the gym, there will be a little treat or goodie for you on the counter! 🙂 Just a small token of appreciation that we would like to give to you for choosing Compound!
Unlock Your Full Potential: Embrace Nutrition for a Healthier, Stronger You
At Compound CrossFit, we believe that achieving your fitness goals isn’t just about showing up and breaking a sweat; it’s about nurturing your body with the right fuel. Imagine a diet that not only complements your workouts but transforms your life. It’s all about balance – eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not fuel body fat. This nutritional approach, combined with our effective workouts, holds the key to an extraordinary journey towards better health and fitness.
To truly maximize your potential, it’s crucial to pay attention to what you eat and how much you eat. Begin by selecting top-quality, unprocessed foods and carefully monitoring your intake. We recommend committing to this for at least 30 days. After this initial period, take a moment to evaluate your progress. How have your health markers, such as body composition, resting heart rate, and blood pressure, improved? How are your workout scores trending? Most importantly, how do you feel? If necessary, make adjustments to your dietary choices and portion sizes for optimal results.
This disciplined and systematic self-observation, fueled by tangible outcomes, serves as your ultimate compass for refining your eating habits and embracing new dietary strategies.
Remember, there’s no one-size-fits-all approach to dieting. Each person’s unique physiology, aspirations, and lifestyle factors demand a customized approach. The most effective way to tailor your diet to your specific needs is by diligently tracking what goes in (your food choices) and what comes out (your workout performance and health indicators). This personalized journey toward nutrition will empower you to unlock your full potential, transforming your body and enhancing your overall well-being.
Sign up and join us for the 31 Heroes Workout!
31 Heroes will be taking place on Saturday, August 5th at New Realm Brewing Co! Grab a partner and sign up for a heat… this is a great workout for a great cause!
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
The mission of 31Heroes is to raise money and awareness through social and athletic events to support the families of Extortion 17 and honor their legacy by funding the treatment of traumatic brain injury (TBI) and post-traumatic stress disorder (PTSD).
A team for Compound CrossFit has been started and you can join it by clicking HERE! This will also allow you to donate and sign up for heats as well.
Shirts for the event are mailed on three (3) separate dates as outlined below and depend on when you sign-up. If your $31 is received after one of the outlined dates, your shirt will be shipped on the next date:
- Sunday, July 16Â (sign-up with at least $31 by July 16 to receive before the WOD)
- Monday, August 7
- Thursday, August 31
WORKOUT
AMRAP (as many rounds as possible) in 31 minutes to honor the 31Heroes who gave their lives on August 6, 2011
8-6-11 reps in memory of August 6, 2011
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24)
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
Members… Join WodUp!
Members! We are now using WodUp to have programming delivered straight to your phone! If you need the code, please reach out to Sara or email info@compoundcrossfit.com to sign up!
Friday, 07/14/2023
STRENGTH
Every 3 min x 2 sets of each – alternating sets:
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)
WORKOUT
“Triple Dozen”
4 Rounds for Time:
Bike 12/9 calories
12 Toes to Bars
12 Dumbbell Alternating Power Snatches @ 50/35 lbs
Rest 1 minute between each round
Time Cap: 14 minutes
Time Cap: 14 minutes
*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com
Thursday, 07/13/2023
WORKOUT
“Steady”
25 Minutes at smooth effort:
40/32 cal row
30 sec plank on elbows
20 sec dip support hold
10 ring rows
STRENGTH
Every minute for 8 minutes (2 rounds):
Minute 1- 10 Staggered Stance Dumbbell Romanian deadlifts
Minute 2- Single Arm Kettlebell Suitcase Carries 50 feet
Minute 3- Max AbMat Sit-Ups
Minute 4- Rest
*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com
Wednesday, 07/12/2023
STRENGTH
Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 –10 reps @ 60%
Set 2 –8 reps @ 65%
Set 3 –6 reps @ 70%
Set 4 –6 reps @ 75%
Set 5 –6 reps @ 80%
WORKOUT
“Change Levels”
For time:
60 Front rack lunge steps @ 115/75lbs
– every min, starting at min 0, perform 8 lateral burpees over bar
10 min. Time Cap
*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com
Tuesday, 07/11/2023
WORKOUT
“Mind Bottling”
On a 30 min running clock:
400m run
12 CTB pull ups
6 power clean and jerks @ 155/105lb (70/48kg)
3 rope climbs
–rest 90 sec between sets —
*PLEASE NOTE, THERE WILL NO LONGER BE DAILY WODS POSTED ON THE MAIN SITE SINCE WE ARE NOW USING WOD UP STARTING NEXT WEEK. IF YOU NEED THE LINK TO SIGN UP, PLEASE REACH OUT OR EMAIL info@compoundcrossfit.com
Monday, 07/10/2023
STRENGTH
Within 10 minutes:
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load
*Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed.
WORKOUT
“Sell Out”
7-6-5-4-3-2-1 Reps for Time:
Barbell Thruster (135/95 lbs)
Box Jump Over (24/20 inches)
Time Cap: 6 minutes
