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NameCompound CrossFit
OwnerRyan Allday
Websitecompoundcrossfit.com
Phone(757) 656-9348
Emailryan@compoundcrossfit.com
Address905 Live Oak Drive
Chesapeake, VA 23320

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CrossFit Eternal posted on Facebook

GWOD!!!! Ring Muscle Up Skill Work then 12 min AMRAP 3 Muscle Ups 6 Reverse Leg Lifts 9 Hand Release push ups

CrossFit Eternal shared a link on Facebook

Davidson, University Area - WOD Warm-up Coach's Choice Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Brave posted on Facebook

Website isn't letting me update for some reason, here's tomorrow's partner workout: 25m AMRAP In teams of two: 50 Wall Balls (20/14) 40 KBS (53/35) 30 Toes to Bar 400m Run (200m Each)

J. Humenay shared a link on Tabata Times
Revealing a little secret to overcoming body image challenges.
http://www.jsjourneybook.com/2014/07/bikini-babes-secret-to-sucess-and-trip.html
CrossFit Federal Hill posted an article
CrossFit BWI shared an image on Facebook

Keep pushing.

CrossFit Dilworth posted on Facebook

Crew - get your ready for a partner WOD full of 20's or CFE at 9am, Yoga Mobility at 10am, then regular class again at 11am. See you tomorrow. Rest up, - WG

CrossFit WhiteMarsh posted an article
CrossFit BWI shared an image on Facebook

2nd affiliate in Maryland and now 2nd place in the world after day 1. 12 labour/Team Crossfit Syndicate. Embrace the grind, love the journey

CrossFit Local shared an image on Facebook

Getting ready to watch the girls on these monster sleds!

tarynhaggerstone published the post Don't Drop Your Squats on
Squats: Using a Spotter vs Dropping the Bar When I first started lifting (and squatting) I didn't...
Coppermine CrossFit posted on Facebook

First impromptu happy hour at the box post-WOD! BYO everything (including lawn games)...

CrossFit Local posted on Facebook

*Parents: We apologize for the inconvenience but there will be NO child care for the next 2 weeks. Stay tuned to the blog for new fall times starting the week of 8/11.

Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
CrossFit Eternal shared a link on Facebook

Need some inspiration for your food contribution to tomorrow's party? http://crossfiteternal.com/2014/07/25/tasty-games-watchin-treats/

CrossFit Eternal posted an article
CrossFit WhiteMarsh shared a link on Facebook

Daily WOD 7.25.2014 http://athletic-asylum.com/7-25-2014/daily-wod/

CrossFit WhiteMarsh posted an article
Coppermine CrossFit posted on Facebook

For the select few at the box who are smaller than me...Mens Small tees and Womens XS tanks are in!

CrossFit Eternal shared an image on Facebook

This motley crew pauses for a quick photo op while poor @alexiealvarado slaves away im the background. #uptonogood #crossfiteternal #crossfit

CrossFit Invictus shared an image on Facebook

#Invictus Competition Blog follower Kristin Holte finished 1st place during the Triple 3 Event and now sits in 7th overall!

CrossFit Invictus posted on Facebook

After the Triple 3s Event, Josh Bridges sits in 3rd overall, with Camille LeBlanc-Bazinet in 2nd and Lauren Fisher sits in 10th. Meet the Sea of Green in Section 100 if you haven't done so already for the next Team Event - Frantasyland with Big Bob!

CrossFit Charlotte posted on Facebook

Hi Guys! We will be at Buffalo Wild Wings on Sardis Rd. tonight at 8:30pm! They will be replaying the 2014 Crossfit Games WODS!!! Hope to see you there

CrossFit Endurance shared an image on Facebook

PJ rockin' the RUN CFE tee!

CrossFit Local shared an image on Facebook

Where the CrossFit Games athletes train in LA!

CrossFit Harbor East shared an image on Facebook

What a week for PRs!! (July 14-20, 2014) Congratulations to our members who put in all of the work and effort to get something done that they've never done before. Shawn: Clean 205#, Jerk 200#, Deadlift 415# Emily J: Push Jerk 135# Chelsea L: Power Clean 1RepMax 165# Paul G: Power Clean 195#, Push Jerk 185# Milly B: Power Clean 1RM 160# Bill G: Power Clean 215# Renee S: Ring Muscle Ups Casey B: Push Jerk 275# Katie G: Split Jerk 110# Sarah L: Handstand Push Ups in a WOD Helene J: Power Clean 115#, Hang Clean 115#, KB Snatch with 16kg in WOD, Push Jerk 125# Tyler P: 30 Handstand Push Ups Brian S: Clean 205# TJ L: Snatch 155#, Clean 225# Mike Schill: Push Jerk 245# Kenny L: Clean 155#, Push Jerk 145# Jill: Clean 135#, Snatch 105#, Push Jerk 145#, Deadlift 275# Twan: First Rx Workout Justin B: Hang Squat Snatch 220#, Split Jerk 285# Melina E: Squat Clean 115# Jeff C: 10 Unbroken Ring Muscle Ups Kala F: 16kg KB Snatch in a WOD Shannon S: Clean 125#, Jerk 140# Jerry Y: Snatch 165# Richard C: Power Clean 190# Jess P: Squat Clean 130# Luis: Squat Clean 165# Panda: Clean 125# Phil K: Power Clean 235# Kirsten: Clean 115# Divna: Power Clean 95# Tony J: Push Jerk 175# Carrie: Clean 135#, Split Jerk 155# Dan: Power Clean 205#, Squat Clean 195# Emily S: Snatch 80#

CrossFit Invictus posted on Facebook

After taking 3rd place for Event One (The Beach) and 14th place for Event Two (The 6 Mile Relay), Team #Invictus currently sits in 4th place overall!

CrossFit Charlotte shared an image on Facebook

Kill Cliff and RX Bars are ready to be consumed at CrossFit Charlotte.

CrossFit Invictus shared an image on Facebook

The Women's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Female Athletes: Lauren Fisher Valerie Voboril Camille Leblanc-Bazinet Talayna Fortunato Michelle Kinney Amanda Schwartz Kristin Holte Regan Huckaby https://games.crossfit.com/schedule

CrossFit Invictus posted on Facebook

The Men's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Male Athletes: Josh Bridges Jeff Evans Jacob Heppner Emmanuel Maldonado https://games.crossfit.com/schedule

CrossFit San Diego shared an image on Facebook

Hey everyone! So Godaddy is having some nationwide issues with sites hosted by them of which crossfitsandiego.com is one of. They are aware of the issue and are working to fix on their end. In the meantime here is today's Post!! (Sans all the youtube videos I searched hours and hours to bring to you...all of which is now in vain... Curse you interweb gremlinz! ***************************** CF Games!! They started a few days ago, but the bulk of the competition begins today! You can stream the Games live if you have Cable on ESPN3. TODAY’S WODs Level I “DB Bear Complex EMOM” EMOM for 20 mins complete: 1) 3 DB Deadlifts 2) 3 DB Hang Power Cleans 3) 3 DB Thrusters *If 3 reps of each is too easy, you may increase weight OR increase reps to 4, 5, or even 6 reps of each exercise… Level II “Bear Complex” 5 Rounds, each round consists of completing the following cycle of exercises 7 times through without putting the weights down on the ground at any time during the 7 cycles. You may rest as necessary between rounds, add weight if technique/capacity allows on subsequent rounds. Hang Power Clean Front Squat Push Press Back Squat Push Press *You may combine the Front Squat + Push Press into a thruster/You may combine Back Squat + Push Press into a behind the neck thruster. BW & KB Mobility: -5min Head to Toe -10min tissue surrounding elbow + tricep MCR/Core: 5-10min planche practice WOD: Enter your weekend with a clear conscience 23min amrap -500m row -15 Step Ups -10 Shoot-throughs -5 Ring Dips TEAM CFSD Active recovery/Mobilize 20-30 mins

CrossFit Silicon Valley posted an article
Coppermine CrossFit posted on Facebook

Please make sure your name is on the list if you took a bag of Recovery. One bag unaccounted for while I was outta town...

Paradiso CrossFit posted an article
CrossFit San Diego shared an image on Facebook

CrossFit Endurance shared a link on Facebook

Tried a #TrainingMask? Brian Mackenzie @iamunscared just signed on- read the article!

CrossFit MPH posted on Facebook

Day 2 of the CrossFit Games begins today! Christy's first workout is at 1pm EST! Reminder: Teal Baker will be hosting a potluck brunch, this Sunday, July 27. Come out and watch Christy compete (and kill it) on the last day of the Games! See your event invite for more details. (If for some reason you did not receive any information, please make a note in the comments below and we will send you the information.)

CrossFit BWI shared an image on Facebook

Synchronize you swatches! History starts today. Day 1 #teamsyndicate will be in heat 3 all day. #12Labours

CrossFit San Diego shared an image on Facebook

HAPPY BIRTHDAY, CHARLI!! Making all kinds of gains and tearing it up with the Women’s Crew. We hope all your birthday wishes come true! Can anyone guess how young she just turned? WOMEN’S CLASS: “Happy Birthday Charli!!” 10 Min Mobility Buy-in:28 CAL Row 28 Power Cleans 28 Pistols 28 Burpee Pull-ups 28 GHD Sit-ups 28 Ring Dips 28 DB Push Press 28 CAL Row

CrossFit Balance shared a link on Facebook

It's Voting Time - Let everyone know you love Balance Gym and CrossFit Balance! http://m.washingtonpost.com/express/wp/2014/07/21/best-of-d-c-2014-is-here-nominate-your-local-favorites#fitness

CrossFit DC shared an image on Facebook

“I’m not sure how to say thank you to the entire CrossFit DC community. But maybe I can start at the beginning." -- Coach Adri http://crossfitdc.com/2014/07/bye-for-now-coach-adri.html

CrossFit Harbor East shared an image on Facebook

Just want to give a great big welcome to another great group of individuals this week! Foundations was awesome once again, a lot of enthusiastic people with lots of great questions. Welcome to our community!! Here are some action shots from this weeks group!!

CrossFit Kindred posted an article
CrossFit Local shared a link on Facebook

Umm... #sfh protein brownies? Yes please! Pick up a bag at the gym and treat yourself! http://www.sfh.com/blog/1/post/143

ESC CrossFit Southend posted on Facebook

Heads Up: Tonight is Fan Fest at the BOA Stadium starting at 5pm. We CANNOT guarantee parking will be available in the Carson Blvd lot. However, you are free to park in the Mint St. lot.

CrossFit WhiteMarsh shared an image on Facebook

Sweat murder scene- note the "lift something heavy"

CrossFit WhiteMarsh shared an image on Facebook

Thursday night in the gym... And a good time was had by all

CrossFit Harbor East posted on Facebook

Friday 7/25 WOD: 9rds 200m Run or 250m Row 10 OH Lunges (95/65) scaled - 65/35 competitor - 135/95

CrossFit Future shared a link on Facebook

“BLANKA” http://wp.me/s2RAeU-blanka

CrossFit Future posted an article
Kristy Parrish published the post The 2014 CrossFit Drinking Games on
The 2014 Reebok CrossFit Games are upon us. Hooray! The interwebs will be ablaze with bandwidth...
CrossFit San Diego posted an article
CrossFit San Diego posted an article
CrossFit Brand X Poway posted an article
GymnasticsWOD shared a link on Facebook

CrossFit Invictus posted on Facebook

Tomorrow's events start at 9am with the Team Event - 6 Mile Relay! Sea of Green, meet us 100 feet away from the finish line tomorrow morning so we can cheer our Team to the finish line. It would be amazing to have as many Green Invictus shirts there as possible. We recommend you getting there by 830am to save your spot. See you then!

CrossFit Silicon Valley shared a link on Facebook

We're in LA! - LEVEL 1ACTIVATION:3min barefoot jump rope3x10"/10" PVC Thruster3xSAP HSPU3x10"/10" PVC PPCrossover Symmetry ActivationSKILLS:5min working on freestanding HSPU or HSW skillsSTRENGTH:8 mins to find a Max ThrusterThen2 attempts at ME Strict UB HSPUThen2 attempts at ME Strict UB pull-upsWOD:8min AMRAP30 DU or 90 SU20 K2E/captains chair10 PP (95/65)1 Wall Walk*Gounbroken as much aspossibleCOOLDOWN/RECOVERY:1:30/side single leg rowing (strapless)40 GHD GHRCross... http://ow.ly/2KG6vZ

TJs Gym shared an image on Facebook

Free TJ's shirt if you can find the one-and-only MARCUS FILLY in this picture of the meet-and-greet at the CrossFit Games. Fair warning, it's not like Where's Waldo, as we can't guarantee he's in there, though we think he is. Photo credit: Megan Kaden. #tjsgyms #marcusfilly #crossfitgames #famous

CrossFit Invictus shared an image on Facebook

The New Lauren Fisher #GrownStrong tanks just released on shop.crossfitinvictus.com! Blue and yellow unisex tanks and pink racerback tanks for the females! These will also be for sale at the Games. #TheTruth http://shop.crossfitinvictus.com