WOD
Press 5-5-5
400m Run
...135/95# Push Press X 30
400m Run
135/95# Push Press x 15
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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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2010
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August
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- The Appeal of Running and Getting Dirty
- UNCONVENTIONAL WODBoys VS GirlsTire Flip w/ Jump T...
- WOD"Elizabeth"21-15-9- 135/95# Clean (Full squat)-...
- WODPress 5-5-5400m Run...135/95# Push Press X 3040...
- SEPTEMBER BOOT CAMP Registration for the Se...
- WOD30/24" Burpee Box Jump X 3040m Shuttle x 2Burpe...
- The Beast of the EastThe Beast of the East compet...
- YOGA AT THE COMPOUNDThe Compound now offers yoga ...
- UNCONVENTIONAL SATURDAYSDon't miss out on this sup...
- Power Clean3,3,3,3,3...5 RoundsPower Clean X 8 @ 7...
- Back Squat 5-5-5-5-5AMRAP 1245/35# OH Walking Lung...
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