WOD
Clean and Jerk x 10
Ring Dip x 15
Kettle Bell x 20
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CrossFit is the principal strength and conditioning program for Police Academies, Tactical Ops (TacOps), Military Special Ops (SpecOps), Martial Artists and Pro-Athletes. Come to The Compound to see Virginia's new, premiere gym, personal training, & fitness center.
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2009
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April
(21)
- The Compound hard at work at the Mid Atlantic Regi...
- First event of the day.....Run 400m21-15-9Overhead...
- Ryan's first event of the day....Run, Overhead Squ...
- Kris's first event of the day...Run, Overhead Squa...
- Les and Ryan at their 2nd event at the Regional Qu...
- Leslie's last event at Regional Qualifiers...Snatc...
- Dom doing her last event at Regional Qualifiers......
- Kris doing last event at Regional Qualifiers....Sn...
- One of our loyal members, Val, taking travels to O...
- We tried out the Heavy bag/ Snatch workout from Gr...
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- Amy and Anna going head to head with the Push Pres...
- Robbie and Leslie's trip to Hanging Rock N.C. with...
- Please welcome the newest member of our staff.Domo...
- WODClean and Jerk x 10Ring Dip x 15Kettle Bell x 20
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- WODPush PressHDSUL PullupsDEADS
- S.D.H.P.x100400m run everytime you put the bar dow...
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- The Compound's farewell work out for Josh and Pat....
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April
(21)
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