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

WOD

Push Press

HDSU

L Pullups

DEADS

S.D.H.P.x100

400m run everytime you put the bar down or need to take a break

The Compound's farewell work out for Josh and Pat.

Murphy.......

Please notice Josh is not actually participating in the work out but he made a damn good cheerleader!

Good luck guys!!!! It was our pleasure to have you be a part of our family!!!!!!