OPEN GYM
GUESS WHO'S BACK???
THAT'S RIGHT PEOPLE.....HE'S MADE A FULL RECOVERY AND READY TO ROLL!!!
THE 630 PM CLASS BEING CRAZY!!!!!!
I LOVE THIS PLACE!!!!!
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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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2011
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January
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- WOD 2/1/11 A.M.R.A.P = 15 DUMBBELL CLEAN IN...
- WOD 1/31/11 7 ROUNDS BACK SQUAT 225/155 x ...
- WOD WITH 185/130 pounds complete the following c...
- !!!!!!!!!CROSSFIT GAMES.....CROSSFIT GAMES........
- WOD1/25/11 A.M.R.A.P = 12 MINUTES DUMBBELL PRES...
- WOD 1/24/11 10 ROUNDS FRONT SQUAT 185/130 ...
- WOD .......IT'S FRIDAY PEOPLE........HMMMMMM????...
- WOD 1/20/11 10-9-8-7-6-5-4-3-2-1 DEADLIFT 2...
- WOD1/17/11 DUMBBELL PRESS = 3 x 5 10 minute rest...
- WOD 1/17/11 FRONT SQUAT = 3 x 5 rest 10 minu...
- WOD1/14/11 WHAT'S IT GONNA BE....... ...
- WOD 1/13/11 BOX JUMP x 1005 minute rest A.M.R....
- Anyone remember this???Posted to: Fitness and ...
- WOD 1/11/11 ROW x 1000mrest x 3 minutesHANDST...
- KUDOS TO US!!! Hi Ryan My name is John Dorr...
- IT'S OFFICIAL.........OUR NEW SIGN IS UP, AND MAN...
- WOD 1/10/11 FOR TIME AIR SQUAT x 100 BACK...
- MYSTERY WOD TODAY !!!!!!!! 1/7/11 MORNING CREW......
- ***** GYM WILL BE CLOSED THIS SATURDAY DUE TO BOOT...
- WOD 1/6/11 MAX PUSH-UPS x 2 minutes MAX DOUB...
- OPEN GYM GUESS WHO'S BACK???THAT'S RIGHT PEOPLE....
- WOD1/4/11 MED BALL CLEAN x 100 PRESS 3 x 5 30 - 2...
- | CONGRATULATIONS TO MY GOOD FRIENDS PAT...
- | WOD 1/3/11 3 ROUNDS - ROW x 500- REST ...
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January
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