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.