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. […]

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 […]

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 […]