Compound Crossfit Gym/Personal Training - Chesapeake, Virginia

2012-02-01T21:13:00.001-05:00

WOD
4 ROUNDS
THRUSTER 75/50 x 15
ROPE CLIMB x 4
DOUBLES x 30
ATLAS STONE 152/92 x 4

One of our Boot Camp classes enjoying a victory win on one of the races. It pays to be a winner!!!
If you live in Hampton Roads and are interested in doing a Boot Camp give us a call!!!

2012-02-01T11:17:00.000-05:00

WOD

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

LORI DOING SOME HEAVY BAG CARRIES DURING ONE OF OUR SATURDAY MORNING WORKOUTS.

DON'T FORGET EVERY SATURDAY WE OFFER FREE CROSSFIT CLASSES SO BRING A FRIEND AND LET THEM TRY IT OUT WITH YOU!!

DON'T FORGET ABOUT OUR ZUMBA CLASSES HERE AT THE COMPOUND. THAT'S RIGHT LADIES, ZUMBA IS HERE IN CHESAPEAKE VIRGINIA AND FREE FOR MEMBERS AT COMPOUND CROSSFIT!

2012-01-30T22:32:00.000-05:00

WOD

2 ROUNDS

WALL BALL x 50

PULL-UP x 25

ROW x 500 meters

NICE WORK TO EVERYONE TODAY ON THE SNATCH PROGRESSION!!!! YOU GUYS WORKED HARD TO MASTER THE MOVEMENTS AND IT SHOWED IN YOUR PERFORMANCE. I WAS LIKE A PROUD DADDY TODAY....HAHAHAHA!!!

TAKE A LOOK AT KEITH AND ADAM WORKING HARD ON THE STONES LAST SATURDAY AT THE UNCONVENTIONAL WORKOUT!! REMEMBER THAT EVERY SATURDAY IS FREE AT THE COMPOUND SO BRING A FRIEND AND JOIN US!!

2012-01-29T19:45:00.000-05:00

MOBILITY WOD FOR THIS WEEK. PRACTICE THIS ONE AT HOME.

CLICK HERE FOR MOBILITY WOD

2012-01-29T19:29:00.000-05:00

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

SNATCH 135/95
PUSH-UPS ( x 2 )

If you were absent Sat. then you missed out!! We had an awesome turn out at Chesapeake City Park for the Compound Crossfit Boot Camp Games!!! The park was being renovated and practically closed down!!! Should we post-pone The Games??? Hell no!!! Nothing stops The Compound!!! Ryan Allday put our Boot Campers through the ringer but they held their own against the veterans and then some!!! Great job everyone and thanks for coming out!

A few of the Compound Ladies getting their box jumps in!!

2012-01-25T22:17:00.000-05:00

WOD

A.M.P.A.P x 15

SPLIT JERK BODY WEIGHT x 5

DEADLIFT BODY WEIGHT x 10

POWER CLEAN BODY WEIGHT x 3

THE COMPOUND WILL HOLD THIS SATURDAY'S UNCONVENTIONAL WORKOUT AT CHESAPEAKE CITY PARK (WHERE THE JUBILEE IS HELD) INSTEAD OF THE GYM. START TIME IS 10 AM AS USUAL. DON'T FORGET THAT EVERY SATURDAY THE COMPOUND HOLDS FREE CROSSFIT CLASSES SO COME ON OUT AND BRING A FRIEND!!

Chesapeake's hottest Boot Camp program is getting wild!!! We break out the rope for some good old fashion tug-of-war and our Boot Campers show no mercy!! We taught them that it pays to be a winner! Congratulations to those of you who attended the Compound Crossfit Nutrition Seminar! We had a great turn out and it was good to see some Boot Campers in attendance. Don't forget about the Boot Camp Games this Saturday at 10am!!! It's open to all so bring some friends or family. Trust me you will not want to miss this event! ALSO, for those of you interested in getting a great workout and learning a few moves in between classes, Zumba goes down every Tuesday at 5pm and Thursday at 7:30pm! Put on your dancing shoes and shake what ya mama gave ya!!! Zumba is here in Chesapeake Virginia!! It's safe to say that Compound Crossfit is the only facility crazy enough to house this many animals!!!

2012-01-23T23:22:00.000-05:00

WOD

A.M.R.A.P. x 10

BURPEE BOX JUMP x 7
KETTLEBELL POWER SNATCH 53/35 x 7 each arm
WALL BALL SIT-UPS 16/12 x 14

2012-01-23T00:08:00.000-05:00

WOD

7 ROUNDS

BACK SQUAT 135/95 x 15
DOUBLES x 30
STRICT PULL-UP x 7

MOBILITY FOR THE WEEK IS POSTED BELOW

http://youtu.be/HlA8jf6xy68

CLICK HERE FOR MOBILITY WOD

2012-01-18T22:17:00.000-05:00

WOD

A.M.R.A.P x 10

DEADLIFT 225 x 7

KETTLEBELL SWING 53/35 x 14

AIR SQUAT x 21

2012-01-18T13:09:00.000-05:00

WOD

"Kelly"

Five rounds for time of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

2012-01-16T22:15:00.000-05:00

WOD

HANG POWER CLEAN 115/80 x 100

EVERY TIME YOU DROP THE BAR DO ROPE CLIMB x 3

2012-01-15T21:16:00.001-05:00

WOD

4 ROUNDS

OVER HEAD SQUAT 135/95 x 10
TOE TO BAR x 10
HANDSTAND PUSH-UP x 10
SIT-UP TO STAND UP x 10

ZUMBA AT THE COMPOUND??? HELL YES!!!

DETAILS

1) FREE FOR MEMBERS

2) CLASS TIMES = TUESDAYS AT 5 P.M. AND THURSDAYS AT 730 P.M.

3)FOR NON-MEMBERS = $49 PER MONTH

ALRIGHT CHESAPEAKE, ZUMBA IS HERE AT THE COMPOUND EVERY TUESDAY AND THURSDAY! COME OUT AND TRY OUR FREE ZUMBA CLASS (FOR FIRST TIME TRIAL ONLY) AND START GETTING THOSE BEACH BODIES READY! AFTER YOU FIRST CLASS YOU CAN JOIN FOR $49 PER MONTH OR JUST PAY A $10 DROP IN FEE PER CLASS. GIVE US A CALL OR COME BY TODAY!!

CLICK HERE FOR MOBILITY WOD

DON'T FORGET TO REVIEW YOUR MOBILITY WOD BEFORE CLASS THAT WAY YOU ARE AHEAD OF THE GAME.

2012-01-10T13:04:00.000-05:00

WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

So lately here at The Compound we have been working on our levitation skills. That's right, we are the tip of the spear for Crossfit Training in Hampton Roads!!! If you are not training this important skill, don't even worry about trying to compete this year!! Hahahaha.

2012-01-09T22:39:00.000-05:00

WOD

SPRINT x 400 meters

7 ROUNDS
POWER SNATCH 95/65 x 5
PULL-UP x 7

THEN SPRINT x 400 meters

2012-01-08T22:28:00.000-05:00

WOD

4 ROUNDS

FRONT SQUAT 185/130 x 5
HURDLE x 10
BURPEE x 5

2012-01-08T19:26:00.000-05:00

GYM RULES

Article 1 – Right to a Clean Facility

Don’t Put Down, Put Away Our members view The Compound as their own gym, and treat it as such. That means putting any equipment back after use, wiping down their sweat and cleaning their chalk marks. Leave the gym in better condition than it was found. Don’t track rain, dirt or mud onto the gym floor, if you do, clean it up. Keep the chalk in the chalk buckets or on your hands! Respect Our Equipment Never drop, throw or slam empty bars, kettlebells, dumbbells, or medicine balls to the ground. The only thing that can be dropped, or slammed is bumper plates or slam balls.

Article 2 – Conditions Regarding “Attitude”

- Come to train, not “workout.”
- Leave Your Ego at the Door Many people enter the gym with predisposed ideas of what weights they should be lifting or try to match somebody else. Our aim is to ensure you’re perfecting the movement first, and then increase the intensity. We ask all members to respect our judgment – we are not trying to hold you back, we just want you to progress in the most safe and efficient way. Don’t Be A Jerk. There is always someone out there bigger, faster, and stronger than you.
- Let Coaches Coach We love our team environment and community atmosphere where member’s look out for each other. While support is great, giving technical advice and coaching is not. We have experienced coaches who know what they are talking about and it’s their job to inform, instruct and coach technique. Listen to COACHES and coaching cues. "go deeper on squat", means "go deeper on squat." If you have any questions on proper squat depth, ask a coach. If we didn't care and we didn't want you to be awesome, we wouldn't correct your form. FORM over heavy weight - ALWAYS! Full range of motion on all exercises. Unless you can perform RX weight with good form, scale the weight. We Are Your Coaches. Don’t expect us to get your weights for you, put them away, hold your hand, get you a tissue or call your Momma.
- Go Heavy, OR Go Home. The only way to get stronger is to increase resistance (weight). At all times in the weight room, strive to put more weight on the bar and move it faster.
- Work Hard! Never Say, “I CAN’T”. Self-pity accomplishes nothing and will result in Burpees.
- No excuses.
- No whining.
- No “snitting” (un/intentionally miscounting reps during a workout)
- Help others be better than you.
-Don’t Expect Immediate Results. There is no shortcut to being strong or getting fit. “You can’t push the river” , says Mark Twight. Relish the work. Enjoy the sweat. Welcome the pain.
- Be Responsible For Your Own Fitness Scaling back a workout when necessary is intelligent, not weak. Our workouts are tough. The weight is heavy! If you need to pull back, or aren’t comfortable, tell the coach, and do so. This is being smart, not weak!
- Leave Your Personal/Job/Family Problems At The Door. The gym is our sanctuary from all that crap. Make it yours.

Article 3 – Provisions Concerning Hygiene

- Use deodorant.
- Wear clean clothes (not stinky ones!).
- Don’t spit in the gym.
- If you puke........you clean.
- Don’t make a mess in the bathrooms.
- If you’re contagious, stay home!

Article 4 – Right of Respect

- Be On Time CrossFit incorporates a lot of technical movements, so it’s important that you’re on time to participate in the warm-up movements to ensure your body is ready for the specific WOD. You’re welcome to arrive 15-20mins early to start your warm up. Don’t Be Late. If you are, expect burpees. - Support Other Members The best sessions are when everyone supports one another. It’s amazing how well people respond when another member is encouraging them when they need it most. We train as individuals but workout as a team.
- If You Don’t Know, Ask This is especially important for any new members. If there is something you are unsure about, then please ask, no matter how silly you think the question is. We would much rather you ask, so we can address any issues and not risk any injury.
- Have Fun While we do take our training seriously, we want everyone to have some fun in the process. We enjoy a laugh as much as you, and we encourage a bit of banter, especially during warm-up and cool-down periods.
- Injuries Everyone gets a little niggle at some point, so if you do have an injury we want to know about it, however minor it may seem. That way we can help design a specific rehab program, or refer you to the relevant health professional. It also allows us to adjust your session so that we’re not putting additional strain on your injury.

ADDITIONAL ATHLETE INFORMATION

- Dues Policy - Don’t Make Us Ask You For Money. Pay monthly dues when due. Individual workout dues have to be paid immediately before or after the workout. Athletes’ payments will be automatically charged to the athlete’s account on it’s due date. There will be a $25 fee for all returned items. There will be no refunds on any membership dues.

- Lost & Found - Lost & Found items will be located in a labeled locker in the Row Room. The Compound and their coaches are not responsible for lost or stolen items. Items in lost and found will be donated to charity after 30 days.

- Right To Refuse Service - Our clientele is sacred to us, and your training is hard because it gets results. If someone is a whiner, negative or generally a bad apple, we reserve the right to send you to our competitors and deny service. People who come here are motivated and fired up to become all they can be. The people who train with us constantly earn the right to be here.

- Everybody MUST STRETCH and do the warm-ups, "EVERYBODY" - NO EXCEPTION!

- Nobody Shall Leave class until the last athlete has completed the WOD. I get it, if you're late for work. Otherwise stay and CHEER ON your comrade.

- Don't Be Wasteful Bring reusable water bottles and fill em up. Paper towels, please use sparingly. If you bring disposable water bottle, after use please make sure to dispense in trash bin (not gym floor).

- KIDS shall remain in the lobby. We love kids, we love kids even more when they are happy and not HURT.

2012-01-08T17:08:00.000-05:00

ZUMBA AT THE COMPOUND??? HELL YES!!!

DETAILS

1) FREE FOR MEMBERS

2) CLASS TIMES = TUESDAYS AT 5 P.M. AND THURSDAYS AT 730 P.M.

3)FOR NON-MEMBERS = $49 PER MONTH

THE COMPOUND WILL BE OFFERING ZUMBA CLASSES IN CHESAPEAKE VIRGINIA AT OUR TRAINING FACILITLY. COME ON OUT AND JOIN US HAMPTON ROADS FOR OUR ALL NEW ZUMBA CLASSES STARTING NOW!!!

What is Zumba ?

What is Zumba and what benefit can i get from it?

What is Zumba? Well a typical Zumba dance session lasts about an hour and incorporates several dance styles, including cumbia, merengue, salsa, reggaeton, mambo, rumba, flamenco, and calypso and Salsaton. The Latin music includes both fast and slow rhythms, allowing for a great cardio workout as well as fun body sculpting exercises. You may even get a taste of belly dancing or hip-hop dancing, too.
Now what does this mean to me? Zumba is a fantastic dance exercise regime that can get you fit, help you lose weight, meet new friends and the great thing about it is that it is fun! It does not feel like an exercise routine but it gives your whole body a great cardiovascular workout and gets you fitter than ever before. What is Zumba? It is the most fun you will have getting fit ever!
TIPS:

1. Before going to the class, make sure you dress appropriately. You will be moving a lot, and sweating a lot, so you will want to wear something lightweight and easy to move in. A pair of shorts and a t-shirt will work just fine.
2. Wear slick-bottomed shoes. For other fitness programs, you are encouraged to wear shoes with substantial tread, like cross-training sneakers. However, because of the quick steps and turns you will do in your Zumba class, slick-bottomed shoes will keep your feet from getting stuck and will prevent you from twisting your ankle or knee.
3. If you don’t know all the steps to the dance your Zumba instructor is leading, just keep moving and follow along to the best of your ability. You’ll still be burning calories no matter what movements you make. Plus, all dancing takes practice. The more you attend Zumba classes, the better you will get and most important , have fun!
4. While you are dancing, don’t worry about looking silly. Sing along, kick as high as you can, and throw in your own personal flair. Zumba is all about enjoying yourself and having fun and adding your energy to the room. Pretty soon, everyone will be acting silly, too, so you won’t be out of place.

2012-01-04T23:48:00.000-05:00

WOD

10 ROUNDS

SNATCH GRIP DEADLIFT 155/110 x 7

RING PUSH-UP x 7

2012-01-04T13:53:00.000-05:00

WOD

TABATA = 20 seconds work / 10 seconds rest x 8 rounds per movement.

WALL BALL

GHD SIT UP

KETTLEBELL POWER SNATCH 53/35

GHD BACK

Don't forget, this Saturday is Boot Camp Orientation. We will not have normal class at 10 am. We will have open gym at noon if you still want to come and get a WOD in. Also we are cancelling the 9 a.m. class this Friday. All other classes are as scheduled.

* HOODIES.....HOODIES.....HOODIES *

THERE WILL BE A SIGN UP SHEET FOR HOODIES POSTED IN THE GYM. BRING YOUR MONEY. WE WILL ONLY ORDER WHAT HAS BEEN PAID FOR SO DON'T MISS OUT!!!!

2012-01-02T22:35:00.000-05:00

WOD

A.M.R.A.P x 12 MINUTES

CLEAN AND JERK 185/130 x 5

ROW x 300 meters

WEIGHTED PULL-UP 35/25 x 5 (strict)

2011-12-28T22:35:00.000-05:00

WOD

CLEAN AND JERK = 5 - 3 - 1

A.M.R.A.P x 10

GROUND TO OVERHEAD 75/95 x 15
DOUBLES x 30

2011-12-28T12:15:00.000-05:00

ALRIGHT, YOU GUYS ASKED FOR IT SO HERE IT IS!!! IF YOU DIDN'T MAKE IT IN ON SATURDAY FOR OUR CHRISTMAS WOD.......NO WORRIES, WE GOT YOUR BACK!!!! AND IF YOU ALREADY COMPLETED THIS AWESOME WORKOUT AND WANT TO PASS ON ROUND TWO THEN WE WILL HAVE AN ALTERNATIVE WORKOUT FOR YOU. JUST A LITTLE SIDE NOTE, WE HAD ABOUT 20 PEOPLE ATTEMPT IT SATURDAY AND MAYBE TWO DID IT PRESCRIBED, WITH AN AVERAGE FINISH TIME OF 1.5 HRS. GOOD LUCK AND SEE YA THIS AFTERNOON!!!

WOD

THE 12 DAYS OF CHRISTMAS..... " COMPOUND STYLE "

1 = SPRINT x 100 METERS
2 = SNATCH
3 = ROPE CLIMB
4 = CLEAN AND JERK
5 = HANDSTAND PUSH-UP
6 = DEADLIFT
7 = RING DIPS
8 = FRONT RACK LUNGES
9 = PUSH-UPS
10 = HANG POWER CLEAN
11 = PULL-UPS
12 = 1200 METER YOKE CARRY

PRESCRIBED WEIGHT FOR THE BAR IS 135/ 95
START AT 1 AND WORK YOUR WAY DOWN JUST LIKE THE SONG GOES!!!

Compound Crossfit Gym/Personal Training - Chesapeake, Virginia

What is Zumba ?

What is Zumba and what benefit can i get from it?

Don't forget, this Saturday is Boot Camp Orientation. We will not have normal class at 10 am. We will have open gym at noon if you still want to come and get a WOD in. Also we are cancelling the 9 a.m. class this Friday. All other classes are as scheduled.

***** HOODIES.....HOODIES.....HOODIES *****

THERE WILL BE A SIGN UP SHEET FOR HOODIES POSTED IN THE GYM. BRING YOUR MONEY. WE WILL ONLY ORDER WHAT HAS BEEN PAID FOR SO DON'T MISS OUT!!!!

* HOODIES.....HOODIES.....HOODIES *