Welcome Dan!!!! He's one of our newest members and doing a great job!!!!
Glad you're with us, brother!!
Glad you're with us, brother!!
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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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October
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- Back Squat5,5,5,5,5 |
- Congratulations Pat!!!! Pat successfully completed...
- "Nate"AMRAP 20 mins2 Muscle ups4 Handstand Push up...
- Rest Day....our bodies have taken a beating this w...
- 3 RoundsKB Swings 70/44 x 15Heavy Bag SprintDouble...
- 7 RoundsPlyo Push up x 5Pull up x 10 OHS 95/65 x 1...
- SHE'S BACK!!!!!!Shawn is one of our newest member...
- Bootcamp....A.M.R.A.P. 15 mins.Push up x 10Agility...
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- 21-25-9Bench Press (body weight)One leg Box Jump (...
- "Yes, if you squat wrong it f%ck$ things up; if yo...
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- Crossfit TotalBack Squat 1 rep maxShoulder Press 1...
- Here is one of the first nights with our October b...
- "Elizabeth"21-15-9Squat Cleans 135/95Ring DipsGood...
- Here we go with the October bootcamp!!!!!!!Extemel...
- OUR SURVIVORS!!!!!!Take a good look....Emalee, Jen...
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- There will be NO Saturday class the 10th. We have ...
- OOOHHHHH MEGAN!!!!!!The girl got her first pull up...
- Welcome Dan!!!! He's one of our newest members and...
- 4 Rds.Deads (1.5 BW) x 10Sprint 100mMuscle up x 10
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- Hello all this is Pat going Paleo.........Official...
- Milandy and Paola.....plain and simple, these girl...
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October
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