New strength cycle is starting! You are going to see thrusters, back squats and a pushing progression! Don’t worry… we aren’t working thrusters EVERY week… there will be snatches and overhead squats worked in there too! 
William D. Whisenant “Whiz” Memorial Workout – July 8, 2023
Please join us in this 2nd annual tribute WOD in Will’s memory to not only celebrate his life, but to create an opportunity to spread awareness and solidarity for those who are struggling in silence. Sign up for heats and get more information HERE! Heats run from 9am-12pm. So grab a partner and sign up!
All proceeds go to the FYR – WillPower Youth Club here at Compound CrossFit that we started in honor of Will and the youth he so desired to support.
Specifically, we want to call attention to law enforcement, fire fighters, first responders, and members of our armed forces to let them know that they are not alone and that we are all truly better together.
What is the difference between mental illness and mental wellness… the WE. And together WE can bring awareness, compassion, and community through sharing Will’s story and a reminder that none of us is alone on this journey.
We stand with you.
Week of June 26-30, 2023
We have another great week of movements and workouts ahead of us! Who is ready to CRUSH it?!
Week of June 19-23, 2023
“Injustice anywhere is a threat to justice everywhere.” ― Martin Luther King Jr.
Week of June 12-15, 2023
This week, we’ve got front squats, deadlifts and snatches… OH MY! And working on that core and rowing skills 🙂
Upcoming Events this Weekend on June 10 & June 11!
Compound CrossFit has 2 events going on this weekend! Come join us on Saturday, June 10th at 930AM as we celebrate and honor Pride Month with the Hero WOD “Stonewall”. This event is free and open to the public! Any and all ability levels are welcome to join. Check out the Facebook Event HERE for more information and RSVP! If you decide to join us on Saturday, your BRIGHTEST and most colorful outfit is encouraged!
Then on Sunday, June 11th at 11AM, Compound CrossFit and Dr. Amanda Davidson from Direct Performance PT are teaming up to bring you a Women’s Health Seminar! She will discuss exercise during pregnancy and postpartum as well as women’s health issues (that can also be present in women who haven’t had children) such as leaking during exercise, diastasis recti, prolapse, pelvic and lower back pain. She will also offer free screens after the seminar to assess strength and coordination of the core stability system. You can RSVP to the event HERE! This event is for anyone interested in learning more about Women’s Health! No fee for this event, just come gain some more insight 🙂
Week of June 5- June 9
RETEST WEEK for Bench and Back Squat! 🙂 And some skill work for butterfly pull ups and double under work! Hope you guys are ready for another week to smash… Can’t wait to see those PRs for our 1RMs!
Week of May 29-June 2
This will be a lighter/deload week in order to recover from Murph…then next week we will re-test our 1RMs on the back squat and the bench press! I’m looking forward to some big numbers!!! 
MEMORIAL DAY- Monday, May 29th
Join us on Memorial Day, Monday, May 29th at 930AM for a partner workout! Members… please feel free to bring anyone who would love to get a workout in with you. Or if you are looking to start your Memorial Day off with a workout, it is free and open to the public to join us on Memorial Day!
Please note: 930AM is the ONLY class time available on Monday. Normal class schedule will resume on Tuesday, May 30!
Week of May 22 – May 26
Final week of Murph prep and a new “Revovery” option on Thursday (also to get ready for Murph). Don’t miss out on Saturday’s Murph heats…sign up now and join us for the after-party cookout!
