Kickin It Off Right!!

Compound Crossfit's Boot Camp never disappoints!! It's not "Fun Camp" that's for sure!! Everyone knew what they were getting themselves into and proved to be fighters to the end!! So far no one has quit and lets keep it that way, especially if you desire results! It won't be long before your waistline starts shrinking and muscles become defined!! Not to mention the mental challenges you will overcome when you complete a task you never imagined!! Good luck and make sure to bring your food journals this Friday with nothing but Paleo meals and snacks!!

Compound Crossfit Boot Camp Starts May 11th!!!!

 Time is almost up!! Compound Crossfit starts a new Boot Camp May 11th and you need to be in it! Challenge yourself to Chesapeake's finest program and have fun while you are sweating off those extra pounds and unsightly rolls that aren't going anywhere by snacking on the couch, dreaming they will disappear!! Or maybe the elliptical just isn't cutting it anymore?? You DO have a sexyback and it's time to reveal it!! Slim down and tone up in just 4 weeks and learn what your body is capable of when you try our program. It is easy to quit when you are training alone..on a machine...doing the same boring routine. No one notices the days you decide to noshow at the gym because no one is affected by your absence, but in here they are, BIG TIME, making it easier to stick with it!! No more procrastinating people! Do the right thing for your health and your bikini!!! Sign up online at compoundcrossfit.com and click on the Boot Camp link for registration!!!!

Time To Graduate!!!

Get ready for results!! You have made it through Boot Camp and now you will reap the benefits of all your hard work! Time to compare measurements and weigh-ins from the beginning, not to mention your fit test scores should be off the charts!! A true warrior has come out in everyone and that is what we want in a member at Compound Crossfit!! You guys have fought long and hard for your success, but the next battle for life begins when you join the Compound family. DO NOT go back to the OLD you!! Maintenance is the most difficult part of weightloss and we make it fun to strive for more!! It's time to become a competetive athlete and live a life the embodies overall health and wellness! This IS just the beginning...

Remember to get your friends signed up for the next Boot Camp starting May 11th at compoundcrossfit.com!! Help us make an impact on your loved ones and sign them up while helping you get up to 15% off your year contract!!!

Going Above and Beyond!!!!

Congratulations on making it through week 1 of Compound Crossfit's Boot Camp!! Some struggled, cried, puked, and even quit!! Some even decided to go one step further and attend our unconventional class, truly striving to reach their goals, going above and beyond to achieve sucess!! For those of you left standing, we will continue to push you to your limits, and if you're still standing in the end, you will be able to hold your head up high..standing tall and PROUD!! We have 3 weeks left to see what you guys are made of so get ready for the week ahead!! Don't forget to eat paleo friendly food and bring your family and friends out this Sat. to the Compound to see what they're made of in a free for all workout!!!

MARCH 31st BOOT CAMP BEGINS!!!!

Lose weight and inches in just 4 weeks? Build lean muscle and sculpt your body in 4 weeks? Change your outlook on life in just 4 WEEKS? The answer is yes to all the above! Just ask Stephen Elo, a recent Boot Camp graduate and new addtion to our family!! Yes, it is possible with Compound Crossfit's Boot Camp!! There is no such thing as a miracle pill..the only pill we make you swallow is being held accountable for not working HARD!! Most of us are willing to "lose belly fat" or "get thin" by any other means necessary instead of what we know deep down truly works. Let us introduce you to a new, permanent lifestyle change that incorporates functionality of movement through crossfit and proper eating. We understand the difficulties of staying motivated to train hard and the everyday battle of eating healthy. Our staff and even members, having once been in our Boot Camp themselves,wil provide you with the support you need to stay on track!! You WILL be challenged to not quit every moment you are here... to not come up with excuses to QUIT... just as life will challenge your sucess, providing you with excuses to FAIL... I'm too tired, I had a long day at work, I don't have any time, I'm celebrating a birthday/promotion/anniversary so I can eat 3 pieces of cake, I had bad day, a good day, I got fired, got dumped....it's Monday. We have designed a new program to help you disconnect your mind from having that "QUIT" conversation with yourself. Escape the obsessive, compulsive world of "skinny" that we live in and focus on becoming strong! Test your capabilities with Chesapeake's most successful Boot Camp program because of it's LONG TERM affects!!! The roster is almost full so hurry up to reserve your seat at compoundcrossfit.com!!! Boot Camp starts March 31st!! Bring a family member or friend to take advange of our BOGO half price!! Stop thinking about it and just COMMIT to putting your health at the TOP of your priority list!!

Get Ready To Work!!!!!

1 week left to sign up for the best Boot Camp Hampton Roads has to offer!!! What are you waiting for??? Change your life and bring a friend to share your success with!! Come try Crossfit in a team environment to get in shape and get results! If you make it through our 4 week program we guarentee results!! The magic pill you have been wishing for is waiting for you in the form of hard work and sound nutrition at Compound Crossfit!! Lose inches and pounds while you sculpt your body into a machine!! Sign up at now at compoundcrossfit.com to take advantage of our buy 1 get 1 half price special!!! Hurry Boot Camp starts March 30th!!

Spring Forward And Never Fall Back Again!!!!

Want that bikini body?? How about not having to drive to the secluded parts of the beach just so you can take your t-shirt off to get some sun on that embarassing belly bulge!! Time is flying by and so is the opportunity to sign up for Chesapeake's finest Boot Camp program!!! You feel that warm weather trying to kick the cold to the curb which means looking for excuses to not have to sit in the heat! If you are overweight, there is no hiding it in our summer weather...but why hide your body when you can show it off?! Genetics are not holding you back from your goals of having a flat stomach, only you and your excuses are!! Come try Compound Crossfit's Boot Camp and see what 4 weeks of commitment to our program can do to change your body and lifestyle forever!! We offer nutritional advice, introduce you to Crossfit methodology, give you all the support you need to get you started and keep you going, and most importantly RESULTS!!! There is a path to success, but it doesn't change by your complaints of feeling like you are too out of shape, too old, or too busy to do anything about it, only dedication and motivation will lead you down the road you dream about.  YOU have to make that descision NOW and put it in writing, otherwise it will forever be a thought in your mind until it is too late..Come play with The Compound on the beach this year and take advantage of our BOGO 1/2 price Boot Camp starting March 30th!!! You and a friend can sign up ahead of time at compoundcrossfit.com !!!

Compound Crossfit Boot Camp!!!

Tired of saying you're going to do something about your health and fitness, but you don't know where to begin!?! COMPOUND CROSSFIT HAS THE ANSWER!!! The answer is in the hard work you would never put in without a team..it's in the nutrition counceling that we offer by teaching you how to eat to fuel your body, not starve it...it's in the confidence that we build inside your mind by showing you you're physically capable of more than you could ever imagine!!You are not too old, too out of shape, or too overweight to start! Grab this opportunity now and don't let go!!! Because we promise you... Promise you that this will change your life! You will feel unstoppable, like there is nothing beyond your abilities!!! The hardest part of any program is getting started, making the decision to do it... Let us show you what you can achieve!!! MAKE THAT DECISION!!! DO IT!!! Check out Chesapeake's finest Boot Camp program starting March 30th!!  Spaces are limited so don't procrastinate! This is your life! Take control! Its time for the new you to join your new family here at the Compound! We are offering a Buy 1 Get 1 Boot Camp HALF PRICE so bring a friend!! Sign up through our link on our website at compoundcrossfit.com!!! 

The Time is Now!!!

 

Spring is approaching fast so plan on getting your rock hard body in just 4 weeks with Compound Crossfit's Boot Camp!! Experience what hard work can feel and look like!! Our program will test your will to want to become GREAT by defeating your greatest fear of...FAILING. We all have greatness inside of us and we will give you the confidence to no longer run from your fears, but instead, chase them down and defeat THEM!! Compound Crossfit's Boot Camp will set you up for success by working together in a team setting to provide support throughout the entire program!! If you have tried everything else and still haven't reached your goals, walk through our doors before you call it quits! We will push you to fight for your success!! Make new friends, learn about nutrition, shed pounds, get strong, build lean muscle, and discover you love to train HARD!! Come celebrate our 30th Boot Camp with us and receive a Buy 1, Get 1 Half Price!!! Sign up online in advance at compoundcrossfit.com. Be there Sat. March 30th to start a new chapter in life, one you will proud of!!!   

COMPOUND CROSSFIT BOOT CAMP SPECIAL BUY 1 GET 1 HALF OFF!!!

Grab your mother, father, sister ,brother, best and worst friend!! Compound Crossfit is offering a BUY 1 GET 1 1/2 off special for our March/April boot camp!!! The Compound is known for its one of a kind boot camp program that will leave you with everlasting experiences that get you results!! Step outside of the box as we welcome you into ours to help you kick start a permanent lifestyle change that will leave you wanting more. Saturday, March 30th starting at 9am, we will be hosting our next Boot Camp Orientation! Come see how the Compound can help you lose inches all over and add strength in four weeks with only 12 workouts. We'll explain exactly what the Compound can offer you while introducing you to our certified crossfit coaches helping you reach your fitness goals.  If you think you have what it takes then sign up now for a life changing experience! Do you want to feel confident? Discover your full potential? Do you want to be in the best shape of your life?!? Look good naked?? HELL YES! And why wouldn't you?? Life is too short not to. Grab this opportunity now and don't let go!!! Because we promise you this program will change your life! Make that decision and DO IT!!! Join us now and sign up at CompoundCrossfit.Com!!!!

FEBRUARY BOOT CAMP BETTER BE READY!!!

February Boot Camp better be ready for what we have in store for them!!! After countless hours of research and experimentation, Compound CrossFit has developed a program that can not be matched, rivaled, or defeated in any way. GUARANTEED RESULTS!!! Our program has PROVEN time and time again to far exceed any and all of your fitness and health goals! Other big name gyms try to mimic our programing and success but will NEVER be able to give you the RESULTS YOU NEED!!! The bottom line is, Chesapeake's very own Compound CrossFit is the TOUGHEST fitness compound in the area and has the TOUGHEST Boot Camp program in all of Tidewater!!! Our Boot Camp has been around longer than ANY other Boot Camp program you will find and I challenge ANYONE to take on our February Boot Camp!!! Above is a picture of some of the new equipment you will use throughout our Boot Camp! From left to right; (100lb slam ball, 176lb Atlas stone, and ???lb Atlas stone!!!) First Boot Camper attending our February Boot Camp that can tell me how much the stone on the right weights will receive a FREE Compound CrossFit water bottle!!! Come on in and check out our facility!!!       

Boot Camper Of The Month!!!

Meet Jennifer! Jennifer just completed our January Boot Camp and is well on her way to achieving ALL of her health and fitness goals! In just 4 short weeks of training at our incredible facility she has not only completed the TOUGHEST Boot Camp in all of Tidewater, but also has far exceeded her goals of weight loss and body shape change! During the program she has regained her self confidence, overcome many of her fears and mental obstacles, and now has a new "take control of YOUR life" attitude. But don't just take my word for it... Lets see what Jennifer has to say!!!

"I had always had body issues but they really took a toll on me after I had my son. I gained over 50lbs when I was pregnant and it took a toll on my body.. I was out of shape, I could barely keep up with my now 2 year old son. I knew I had to do Something about it. I wanted to be Able to look in the mirror and feel good about the person looking back at me. I honestly wanted to feel sexy again. So I decided to join Crossfit Boot Camp to jump start my body change and oh boy did it work! Boot Camp changed my whole attitude on working out. It showed me that yes working out is tough but It can be fun at the same time. Some nights I wanted to quit but the coaches and fellow boot campers wouldn't let me. We became a small family while attending Boot Camp. It was one of the best experiences of my life. In the end, I only lost 4 lbs, but lost 3 inches off my waist and 2 inches off my hips and changed my body
 appearance completely. I was able to knock a minute off my run. I have more energy and couldn't be happier to keep going to Compound Crossfit to stay in shape!"




 So there you have it!!! Come join our family today by signing up for our life changing Boot Camp program  at Compoundcrossfit.com!!!!    

ANYTIME ANY PLACE ANY WEATHER!

Always be ready to perform!  Fitness doesn't just happen on warm sun soaked days.  It happens anytime any place and most certainly under any weather conditions!  For the seven that stuck it out during Wednesdays 20 degree weather I commend you!  It takes a special person to be able to crawl out of there warm homes, cars or beds in some cases and make the commitment to change their lives!  Though, our SPECIAL SEVEN didnt stay cold for long!  Wednesday got pretty heated up with some crazy tire races!  Our boot campers found the meaning of team work and showed those monster tires who's BOSS!  With a gauntlet of tire flips, ground to overhead and tire drags these boot campers never quit!  Then to keep it interesting Joey showed off his break dancing moves for the class, which became part of a very entertaining WOD!  These boot campers were six stepping with the best of em!  They showed there moves and then some.  As week 3 comes to a close these boot campers are pushing and striving more then ever.  As we all know, as time goes along in these boot camps, things will get tougher!  And with no warm weather in sight, it will be especially tough!  But I know that when these athletes complete this boot camp they will have a sense of honor and pride knowing they completed the toughest thing they have ever done.  Nothing can stop them now!  Keep the healthy eating going!  You have one more week to show what you're made of and then we will all see what 12 days of WODS and 30 days of eating right can do for you!  Of course, we all hope that your life changes won't stop after boot camp but will be the stepping stone to the NEW YOU!  These are just blocks for you to build upon!  KEEP UP THE GOOD WORK and see you FRIDAY!

Half way complete!

We are now on to the second half of our newly revamped Boot camp! Our boot campers have pushed through so many obstacles so far and there are many more ahead. As boot camp presses on the harder it becomes so stay focused with your eye on the prize, a New Year’s resolution that works! As the weather continues to fluxuate the more boot campers are getting sick and missing critical days. Remember to rest on your off time and keep true to your Paleo lifestyle. The better you eat the better you feel. Joey has put out a lot of great information about nutrition, USE IT! Everyone has been doing great with the food journals so keep it up! Otherwise, you owe up 3 minutes of wall sits which has proven to be not so easy! Remember to get your 3 Macro nutrients about 5 times a day if you can and NO MORE CHEATING!




If you’re in your comfort zone, you’re still warming up! Nothing like 150 wall balls, 75 strict pull ups and a med ball Indian run to keep you out of your comfort zone! These boot campers are learning these new skills and putting out dominating performances! With Compound Crossfit you will be pushed beyond your comfort zone daily to maximize your success! A little birdy told me about a possible special guest this week! Keep your focus on your goal and never quit on yourself, especially the last two weeks!

You Don't Have To Be Great To START, But You Do Have To START To Be Great!!

Compound Crossfit's January Boot Camp is off to a great START!! Our one of a kind program has kicked off the New Year with a new bang! This class is full of determination and will let nothing defeat them! Set your goals high because you will reach them all with Compound Crossfit!! The challenges that you face on day 1 set the tone for the 4 weeks so be sure to bring everything you have to the table! You have all learned it pays to be a winner, but more importantly to NEVER quit. You have only seen a glimpse into what your true capabilities are. If you quit now that win we all desire in life will never happen, keep fighting and eventually you will take that win.. this will be unforgettable because it will be in that very moment that you become GREAT!!! Reach this moment in Boot Camp and become unstoppable in life!!!! Good luck teams!!!

New Year New You!!!

Are you tired of making new years resolutions that last all of 1 week then go right back to where you started!?? Tired of saying your going to do something about your health and fitness but you don't know where to begin!?! COMPOUND CROSSFIT HAS THE ANSWER!!! Our "New Year New You" Boot Camp program has been rebuilt and reconstructed to fit ALL of your health and fitness needs!!! Challenge yourself this year mentally and physically by enrolling in this life changing program! If you want to be in the best shape of your life, discover your full potential, feel confident and feel as if no obstacle is to great, THEN YOU NEED BOOT CAMP AT THE COMPOUND!!! Do you want to build confidence and look good naked!?? HELL YEAH YOU DO! And why wouldn't you? Life is to short not to. I don't want to look back and not have done something because of my weight, or my embarrassment of my weight, or my inabilities... do you?? Grab this opportunity now and don't let go!!! Because we promise you... Promise you that this will change your life! You will feel unstoppable, like there is nothing beyond your abilities!!! The hardest part of any program is getting started, making the decision to do it... And let us show you what you can achieve!!! MAKE THAT DECISION!!! DO IT!!! Spaces are limited so don't procrastinate! This is your life! Take control! Its time for the new you to join your new family here at the Compound! Sign up through our Boot Camp link on our web sight compoundcrossfit.com!!!