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General Information

NameCompound CrossFit
OwnerRyan Allday
Websitecompoundcrossfit.com
Phone(757) 656-9348
Emailryan@compoundcrossfit.com
Address905 Live Oak Drive
Chesapeake, VA 23320

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CrossFit Prineville shared an image on Facebook

Friday fun day!!!

CrossFit Southwest Portland shared an image on Facebook

Saturday's WOD: 9:00am Let's get fired up with Coach Huston! WarmUp Run or Row 600m 1 Len Inchworm 1 Len Lunge+Twist 2 Rounds :15 HSH 15 KBS light WarmUp the Sumo 1) EMOM7 SumoDeadLift x 2 rep @70% 1RM DL 2) ForTime Run 1 mile 4 Rounds 15 SitUp 15 BackExtension (SuperMan) Run 1 mile Cool Roll

CrossFit Portland posted on Facebook

Make your way to Mt. Tabor tomorrow for the PDX Adult Soapbox Derby. Show up sometime between 10 and 2. Cheer your butts off for Laura and Dean when they zoom past you in their whip. Find your way to the start to see a husky coach in spandex pushing them the first 10m. Applause and the very loud yelling of exclamations such as "WOOOOOO!" or "YEEEAAAH!" can alter gravity in their favor. #keepportlandweird #gofastorgohome

CrossFit Portland shared an image on Facebook

Laura and Dean's ride for tomorrow.

Bridgetown CrossFit shared a link on Facebook

P-Run + KB Swings

Bridgetown CrossFit posted an article
CrossFit X Factor posted an article
Central Oregon CrossFit shared an image on Facebook

Alright everybody it's time for another game of caption the pic!

McMinnville CrossFit IMUA shared a link on Facebook

As we tackle the JT today, remember, it's not just another WOD. JT is an American Hero!

McMinnville CrossFit IMUA posted on Facebook

Hey MCF'ers! Sunday yoga is going to be cancelled due to lack of attendance. I get it, people have other things to do on Sundays. So, my question is, is there another day and/or time that works better for you to get some yoga in?

McMinnville CrossFit IMUA posted on Facebook

This is from Fred Stemmler, any takers? SOS to Mac CF'ers - We lost a runner to illness for H2C next week. Anybody at the box up for stepping into the slot? Everything is paid on registration end so only need shoes and negotiable gas share at this point. Leave Thurs from Mac and back Sat night.

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Bridgetown CrossFit shared a link on Facebook

Week 10 Friday #weightlifting #olyprogram #jerk

Bridgetown CrossFit posted an article
CrossFit Break Through posted on Facebook

A.) 5 Sets 1 Set of 3 @ 60% 1 Set of 3 @ 67.5% 3 Sets of 8 @ 72.5% Rest 2 Minutes B.) Auxillary/Armoring Band Good Mornings x 40 reps Goblet Squats x 35 Reps Plank 2 x :90 seconds C.) 4 - 2 Minute rounds of : 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar Max Rep Double Unders Rest 1 Minute

CrossFit Prineville shared a link on Facebook

CrossFit X Factor posted an article
CrossFit Train shared an image on Facebook

2014 Fall Smasher is coming up! Oct 18th! Space is limited. Get signed up today! Same sex partner competition. $100/team! Guaranteed 3 WODs. Top teams move onto finals! Cash prizes! Find yourself a partner and let's go! RX and Scaled division spots still open. www.trainsmasher.com. #competition #fallsmasher #crossfit #crossfittrain #corvallis @crossfit

Tracktown CrossFit shared a link on Facebook

8-15-14 http://wp.me/p4qBhj-cT

CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/8/13/got-extra-coconut-oil

markalewine published the post At the Crossroads Between Yoga and CrossFit on Tabata Times
My wife started to believe she wasn’t going to be able to be an active person. Her back was in...
CrossFit Pearl District posted an article
CrossFit A.P.E. shared an image on Facebook

Announcing Crossfit A.P.E.'s newest member... Please welcome Rohan Allan Duffy, son of Ripple and Selena. Rohan was born 1 week ago at 7:52pm (weighing 6.14lbs, 19.25" length). I think we may have the next SUPPLE LEOPARD in the making here with Firebreather Dad Ripple and Yoga Mom Selena :) Congratulations on your new baby from all of us!!!!!

CrossFit All Terrain posted an article
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Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
Beaverton CrossFit shared a link on Facebook

It's finally here! You can now purchase Beaverton CrossFit memberships online!

Anonymous shared a link on Facebook

8/15/14 http://wp.me/sWAja-81514

Eugene CrossFit posted an article
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CrossFit Train shared an image on Facebook

Squat hold! Can you accumulate 10 minutes a day? #mobility #squat #hipmobility #crossfit @crossfit @roguefitness

championsclub published the post Focusing on your P.A.C.E. on
Pace: (pās) n. 1. The rate of speed at which a person, animal, or group walks or runs. 2. The...
CrossFit All Terrain posted on Facebook

TWILIGHT 5k RUN/WALK @ 7:00! Arrive early (grassy area below deschutes brewery to get your bib if you haven't already and get ready for Super Dave to yell a little bit. Be there wet or dry and we'll see you at the finish line...

Beaverton CrossFit posted on Facebook

Well, found out why my knee has been hurting so much lately...the good news is its only 1 Bakers cyst, 50cc of fluid and a torn meniscus....whew, i thought it was going to be bad

Tracktown CrossFit shared a link on Facebook

A team is stronger than an individual! FACT!

CrossFit Sandpoint shared an image on Facebook

August 28th at 10am, Ammi is hosting a workshop for you and your kids on how to pack their own lunches. Wishful thinking? I doubt it. As those of you who participated in our last nutrition challenge know, Ammi knows her stuff and knows how to convey it to her audience. There will probably be less swearing in this workshop (at least on her part, I can't be held responsible for kids' vocabulary these days).

McMinnville CrossFit IMUA shared a link on Facebook

CrossFit Train shared an image on Facebook

Back in the day cafe. The first CrossFit Train garage. #tbt #crossfit #garagegym #originalmembers @crossfit @katybkelly @fittest_addiction

CrossFit Grants Pass shared a link on Facebook

It's a slow burn today.

Anonymous shared a link on Facebook

http://crossfitevviva.com/olympic-weightlifting-meet/

CrossFit Grants Pass shared an image on Facebook

CrossFit Grants Pass shared an image on Facebook

Luke Denney published the post Be the Whiteboard on
You do it. Your friends do it. i do it......we all do it. No one is safe from the hypnotic pull of...
saulj shared a link on Facebook

We haven't had a dance party a while. Sinister Dexter is coming to RWC! They are super fun. Who's in? The start times are a little confusing, I'll check on that.

Beaverton CrossFit posted an article
Beaverton CrossFit posted an article
CrossFit 101 posted an article
Berkeley CrossFit posted an article
Morgan Hill CrossFit shared a link on Facebook

week11 day4 http://wp.me/p3Bc8L-lz

Morgan Hill CrossFit shared a link on Facebook

week11 day4 http://wp.me/p3Bc8L-lF

Telegraph CrossFit posted on Facebook

Thursday 8/14/2014 WOD http://www.telegraphcrossfit.com/thursday-8142014/

Telegraph CrossFit posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, Aug 14 SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU. Week 8/11-8/17/14: 1. HS hold against wall, 2×30 sec 2. Handstand scapula push-ups 2x10reps 3. Negative HSPU to …

CrossFitOfFremont posted an article
CrossFit Cypher shared an image on Facebook

"The child supplies the power but the parents have to do the steering." -Benjamin Spock #ortheopposite #rolemodel

CrossFit West Santa Cruz shared a link on Facebook

Gardening Ideas http://wp.me/puz1A-4U6

CrossFit West Santa Cruz posted an article