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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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September
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- ***** ATTENTION ATTENTION ATTENTION *...
- WOD 2 ROUNDS FRONT RACK STEP-UPS BODY WEIGH...
- WOD A.M.R.A.P x 20 HANG POWER CLEAN 155/11...
- WOD 3 ROUNDS OVERHEAD SQUAT BODY WEIGHT x...
- WOD A.M.R.A.P x 12 POWER SNATCH 95/...
- ***** DARCY BELL MYERS 33 WEEKS UPDATE *...
- "Fight Gone Bad!" Three rounds of: Wall-ball, ...
- WOD DEADLIFT 5 x 5 A.M.R.A.P x 15 HANDSTA...
- WOD BENCH PRESS 3 x 5 4 ROUNDS KETTLEBELL ...
- ***** ATTENTION...ATTENTION...ATTENTION ...
- WOD SQUAT 3 x 5 A.M.R.A.P x 11 BURPEE...
- WOD GRACE CLEAN AND JERK 135/95 x 30
- WOD 30 - 20 - 10 OVERHEAD - SQUAT 95/65...
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September
(13)
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