Heather just had the absolute pleasure of attending the Crossfit Nutrition Certification!

It was hosted by Crossfit Fairfax, who has some seriously wicked atheletes. Even got the chance to watch some perform for the Last Chance Qualifiers for the Games, during our lunch break.

The Special guest was ROBB WOLF, who was giving the cert.

He was incredibly informative, didn't make it painful to sit through a lecture and just knew what the hell he was talking about.

Google him or go to www.robbwolf.com

AWESOME WOD AND BBQ/PARTY ON JUNE 13TH!!!!!!!!!!

WE ARE GOING TO BE HAVING AN AFFILIATE CHALLENGE (ANYONE CAN ATTEND) AND A BBQ AFTERWARDS.....

DON'T MISS OUT ON THIS GUYS!!!! IT'S GOING TO BE A KICK ASS TIME!!!!

$10 GETS YOU IN AND IT WILL BE A FANTASTIC WOD ALL THE BEER YOU CAN DRINK AND FOOD YOU CAN EAT AFTER....

COME OUT AND MINGLE AND IF YOU DON'T KNOW CROSSFIT NOW IS THE BEST TIME FOR YOU TO BE INTRODUCED TO IT!!!!!!!!!!!!!!!!!!
LOOK FORWARD TO SEEING YOU OUT THERE!

WOD

5 Rounds

OHS 75/45 x 20

Double Unders x 40

WOD

Max Front Squat

7,5,3,1,1,1

WOD

4 Rounds

Burpees x 10

Rope Climb x 3

Burpess x 10

Deadlifts x 10

This one was tough!!!! It was created by one of our very ambitious members so we decided to give it a name, because it was that much of an ass kicker.

It is named "Dustin"

Good Luck to Ryan, Dustin and Joan........

This weekend they will be participating in the 2009 Odyssey Adventure Race.

You guys are awesome!!!!

Kick some ass and Take some names!!!!

WOD

Max Deads

7,5,3,1,1,1,1

WOD

400 m run

21 Thrusters

800 m run

15 Thrusters

800 m run

9 Thrusters

W.O.D

Overhead Squats

7-5-3-1-1-1-1-1

3 Rounds

250 m Row

Squat Clean (B.W.) x 3

Box Jumps x15

Ring Dips x10

!!!!Compound Crossfit is now expanding it's staff!!!!
Thanks to our awesome members, we keep growing and growing and now have the ability to bring more instructors to our family!!!!
Don't miss out on this unique opportunity~~~~~~
We are looking for someone who is reliable, mature and dedicated to the program.
This will be a part time position as one of our instructors.
Must be Level 1 Certified.
Please send resume to our website!!!!!!!
We look forward to hearing from you!

WOD

3 Rounds

Pullups x 20

Front Squat x 5

HandStand PushUp x 10

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