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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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November
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- WOD BURPEE PULL-UP x 100
- WOD HANG POWER SNATCH 3 - 3 - 3 - 3 - 3 reps ...
- WOD Three rounds, 15-12-and 9 reps, for time of...
- SKILL = PUSH-JERK WOD "DT" Five rounds...
- WOD 3 ROUNDS ATLAS STONE 142/92 x as man...
- WOD A.M.R.A.P x 15 PULL-UP (STRICT) x 7 O...
- WOD BOX JUMP x 100 10 ROUNDS DEADLIFT 22...
- SKILL = CLEAN WOD "Elizabeth" 21-15-9...
- WOD A.M.R.A.P x 7 MINUTES WALL BALL x 7SUMO-...
- WOD 5 ROUNDS DUMBBELL THRUSTER 100/70 x 10GHD...
- CLICK HERE TO PURCHASE GIFT CERTIFICATE CL...
- WOD A.M.R.A.P x 12 POWER SNATCH 95/65 x 1...
- SKILL = DEADLIFT WOD "Nutts" For time:...
- WOD 5 ROUNDS CLEAN 205/140 x 2 GHD SIT-UP ...
- WOD OVERHEAD SQUAT = FIND ONE REP MAX 3 ...
- WOD 7 ROUNDS RING DIPS x 7 PUSH PRESS 1...
- SKILL = ROPE CLIMB WOD "Thompson" 10 rounds ...
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November
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