3 Year old Burpees!!!!!!

At the starting line….waiting for the air horn!!!! Little bit ‘o’ soft sand.Keith going through the low crawl.

Heather, Keith and Dave Crossing the finish line……..good job guys!!!!!Little dip in the ocean after the run……refreshing!!!!! Who the hell is that poser on the left……Headed home after the race.

United States Marine Corps throwing down here at Compound Crossfit.

Heather on the bells!!!!

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.