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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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December
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- | WOD 12/30/10 DUMBBELL PUSH JERK 55/35 x ...
- OPEN GYM 12/29/10
- WOD 12/28/10 5 ROUNDS - CLEAN & JERK 205/1...
- WOD 12/27/10 10 ROUNDS - THRUSTER 115/80 x 7- BA...
- GYM CLOSED TODAY 12/24/10 "Squat Til You Puke"...
- WOD 12/23/10 - DEADLIFT 265/185 x 15 - GHD SI...
- WOD " NUTTS " For time: 10 Handstand push-ups 25...
- WOD HANG POWER CLEAN - HANG SQUAT CLEAN - CLEA...
- BOOT CAMP
- WOD 30 - 20 - 10 - KETTLEBELL OVERHEAD SQUAT 53...
- HOLIDAY SCHEDULE The following schedule will be ...
- WOD 12/17/10 TABATA - JUMPING SQUAT- BEAR CRAWL-...
- WOD 12/16/10 5 ROUNDS - SNATCH GRIP DEAD LIFT (BW...
- WOD 12/15/10 SKILLS and DRILLS / OPEN GYM TRIP...
- 12-14-10 WOD 3 ROUNDS - Hang Power Clean 115/8...
- ****** NEW STICKERS ARE IN!!!! ****** Alrigh...
- WATCH OUT!!!!! WILL IS ONE OF OUR COMPETITION TEAM...
- | NEW YEAR, NE...
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December
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