Lloyd killing the deads!!!!!!!

Caleb on the kettlebells.

Jason and Chris on the box jumps.

Chris knocking out some SDHP'S

Lloyd meets Pukie!!!

Heather looking like she is ready to move up to the big tire!!!!!

Julia working on her pull-ups.

3 Year old Burpees!!!!!!

At the starting line....waiting for the air horn!!!! Little bit 'o' soft sand.
Keith going through the low crawl.

Heather, Keith and Dave Crossing the finish line........good job guys!!!!!Little dip in the ocean after the run......refreshing!!!!!
Who the hell is that poser on the left......
Headed home after the race.

United States Marine Corps throwing down here at Compound Crossfit.

Heather on the bells!!!!

Ok....if you have tan lines like this......DO NOT COME TO THE COMPOUND!!!!!!!

Julia working the overhead squat.

Steve loving those dead lifts!!

Virginia Beach Fire Department Rrepresenting here at Compound Crossfit.

Virginia Beach Fire Department Rrepresenting here at Compound Crossfit.

Some of the family after a good workout!!!

Rener Gracie and me at the Combatives Course held at Norfolk Karate.

Here is a pretty cool sequence of me getting a triangle choke while at the Gracie Combatives for Law Enforcement Course!!!

Here is my three year old demonstrating the cargo net climb!!!

A little bit 'o' pain!!!

Julia setting up for some dead lifts.

Amber throwing some weight around.

Norfolk Police Department getting some at the compound.

Susan looking at me!!

Steve working on his dead lift.

The row room.

Heat her getting some thrusters!!!

Chris working on his burpees.

Christina taking flight on the box jumps.

Here are some pictures from a recent hiking/camping trip that we went on in the mountains. This was not the kind of trip where you pulled up you car at COA and pulled all your things out of the back!!!! This was one in which the only things that you had is what you could carry on your back. So with just the bare necessities we were off into the woods in search of a lake we were not really sure we could find. I have to say that it was a great bonding experience and one that I will not soon forget!!!!! Here are a few pictures to let you in on some of our experiences up in the mountains.

We found a wonderful area to set up camp....here is Heather eating lunch.
This is Joe and myself......pretty damn proud of our vaseline and cotton ball fire starters!!!!!!!

Or maybe we are so happy due to that little bottle of Sailor Jerry sitting on the ground over there!!!!!!!!

Here are some of the creatures that we ran into on our hiking trip!!!!

A spiderHeather found a turtle!!!
I found a snake!!
Well........we still have not figured out exactly what these are yet....haha!!!!!!!!

Here is a small creek that we crossed....those rocks were pretty tricky when you are carrying about 50 pounds of gear!! This was our first stop of the hike. We had to get a few snacks in to keep our energy up.
This is the lake that we were looking for the whole trip!!!!! We almost gave up on finding it after a couple of trips down the wrong trails!!
This was definitely worth it though........and we could not pass up the chance for a photo op!!!!! Thats me and my baby in front of that beautiful lake.....love ya girl!!!!