Bring A Friend Week is October 16-20!

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!

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 16 (sign-up with at least $31 by July 16 to receive before the WOD)
  • Monday, August 7
  • Thursday, August 31

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.

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.
Always have. #AlwaysWill. 🙏🏽🖤💙

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 🙂


Join us on Saturday, May 27th for MURPH!

Come join us on Saturday, May 27th for the Annual Memorial Day WOD… MURPH! It was created for Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Our heats are starting at 845AM (FULL), 930AM (2 spots left) & 1015AM. You can join us and sign up HERE! After all the sweat and fun is done, we will be continuing the Memorial Day celebration by having a pot luck cookout! So bring your tents, tables, chairs and something yummy to share!

This workout is free and open to the public! So you can bring any family or friends that may be in town to complete the workout with you. But if you would like to sign up OFFICIALLY for the Murph Challenge- you can do so using this link… Registration is NOT required to complete this at our gym BUT the Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®.

Join us for the Manion WOD!

Come join us at Compound CrossFit on Saturday, April 29th at 9AM to complete the Manion WOD. 

Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and gyms throughout the country host the WOD and individuals participate virtually – from their garages, front lawns, or wherever they are.

This strenuous workout is a yearly reminder that we can push harder, go further, and be stronger to honor the heroes who have gone before us.

You can register for the WOD by clicking the link below!

Click here to register for the Manion WOD!


The 2023 OPEN is finally here! Our members are being given a chance to test their fitness with the Open workouts. They CRUSHED 23.1… and we can’t wait to see what 23.2 & 23.3 has in store for us! Come out, workout out and/or cheer on everyone during our Friday Night Lights! Board Brief is at 6:30PM, Group Picture after and then the first heat will kick off at 6:45PM.

Get ready… a Nutrition Challenge is coming your way!

Find your buddy and stay tuned for more details! We have a nutrition challenge coming your way! Partners do not have to members at the gym but will have to be available for check ins and meet ups if they choose to participate. If you want to participate but don’t have a partner, see Coach Britt or Coach Sara! And to get ready for the challenge, Coach Britt will be holding a nutrition seminar on Saturday, January 7th at 11AM. So mark your calendars and get ready to get 2023 started off RIGHT!

Meet the New Owners!

Have you  heard the news?! Sara and Michael Jensen are the proud new owners of Compound CrossFit! They have been a part of the Compound Family for quite some time now and are very excited to take on this new adventure with the Compound community! So be ready to help grow and shape our already amazing community into something even MORE amazing with them!