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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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February
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- WOD A.M.R.A.P 20 POWER CLEAN 185/125 x 5...
- WOD 3 ROUNDS SNATCH BALANCE x 3 / OVERHEAD SQ...
- WOD REVERSE HYPER = 3 x 10 rest DEADLIFT ...
- ******* SCHEDULE UPDATE ******** THIS SATURDAY...
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- WOD HANDSTAND WALK x 30 m rest PRESS = ...
- WOD MAX DOUBLES IN 5 MINUTES rest FRONT ...
- !!!!!!! FREAKY FRIDAY !!!!!!! YOU NEVER KNOW WHAT'...
- WOD 7 ROUNDS POWER SNATCH 135/95 x 7 BA...
- WOD 20 MINUTE TIME LIMIT PUSH JERK x B.W. ...
- WOD 5 ROUNDS CLEAN 165/115 x 5 BURPEE ...
- WOD JUMPING LUNGES x 50 DEADLIFT 3-3-3-3-3 3 RO...
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- WOD3/8/11 DOUBLES x 150 rest 5 minutes PRESS ...
- WOD 3/7/11 AIR SQUAT x 100 5 minute rest F...
- WOD HMMMMM............ FREAKY FRIDAY!!!!
- WOD 2/3/11 4 ROUNDS DEADLIFT 275/190 x 5...
- UNCONVENTIONAL SATURDAYS........FREE FOR ANYONE!!!...
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February
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