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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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August
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- SAME STORY WITH THE POWER GUYS. STAND BY FOR A WE...
- WOD FOR MONDAY 29TH WILL BE DETERMINED THAT MORNI...
- ***** ATTENTION ***** NORMAL CLASS SCHEDU...
- WOD BENCH PRESS 3 - 3 - 3 21 - 15 -...
- WOD OVERHEAD SQUAT 3 - 3 - 3 FRONT SQUA...
- WOD A.M.R.A.P x 7 MINUTES SUMO-DEADLIFT HI...
- WOD DOUBLES x 200 4 ROUNDS BURPEE POWER CLEAN...
- WOD "Gator" Eight rounds for time of: 185 pou...
- WOD DEADLIFT 275/190 1 - 2 - 3 - 4 - 5 - 6 ...
- TEAM SUPERFIT RICHMOND 2011 AS MOST OF YOU KNOW...
- ***** COMPOUND CROSSFIT SPOTLIGHT ***** CAN I...
- UNCONVENTIONAL SATURDAY AUGUST 13TH 10 AM ALRI...
- WOD 4 ROUNDS SPRINT 400 METERS REST 3 MINUTES ...
- WOD 3 ROUNDS THRUSTER 95/65BURPEE (jumping ove...
- WOD 3 ROUNDS FRONT SQUAT 185/130 x 7AIR SQUAT...
- WOD FOUR ROUNDSONE MINUTE WORK 30 SECOND REST S...
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August
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