The Compound hard at work at the Mid Atlantic Regional Qualifiers for the

2009 Crossfit Games.......

Special thanks to Tony Blauer for hosting this event at the Blauer Training facility, and to the amazing coaches and incredible atheletes!!!!!!!

We will be training our asses off for next year.....as you can see, it was so intense it even knocked out our girls!

First event of the day.....

Run 400m

21-15-9

Overhead Squats

Box Jumps

Run between each set

Leslie was up first!!!!

Ryan's first event of the day....Run, Overhead Squats, Box Jumps

Kris's first event of the day...Run, Overhead Squat, Box Jumps

Les and Ryan at their 2nd event at the Regional Qualifiers....2k row for time

Leslie's last event at Regional Qualifiers...Snatch and chest to bar pull ups

Dom doing her last event at Regional Qualifiers....Snatch and chest to bar pull ups

Kris doing last event at Regional Qualifiers....Snatch and chest to bar pull ups

One of our loyal members, Val, taking travels to Old Town Crossfit in Alexandria while she was out of town.....

Thanks for the hospitality, Jerry!!!!

We tried out the Heavy bag/ Snatch workout from Great Basin Regional Qualifier, only difference was the rain!!!

Amy and Anna going head to head with the Push Pressand now the box jumps

Robbie and Leslie's trip to Hanging Rock N.C. with the kids!!

Please welcome the newest member of our staff.

Domoni aka "Dom" is a very motivated instructor out at the Compound.

We are very glad to have you Dom!!!

WOD

Clean and Jerk x 10

Ring Dip x 15

Kettle Bell x 20