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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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December
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- WOD CLEAN AND JERK = 5 - 3 - 1 A.M.R.A.P x ...
- ALRIGHT, YOU GUYS ASKED FOR IT SO HERE IT IS!!! I...
- WOD THE 12 DAYS OF CHRISTMAS..... " COMPOUND STY...
- WOD A.M.R.A.P x 7 THRUSTER 115/80 x 5 ...
- ***** HOLIDAY SCHEDULE ***** THE COMPO...
- WOD "Wittman" Seven rounds for time of: 1.5 po...
- WOD Back Squat 3 - 3 - 3 - 3 - 3 reps
- WOD "Eva" Five rounds for time of: Run 800 met...
- WOD Complete as many rounds as possible in 20 min...
- WOD Clean and Jerk 1-1-1-1-1-1-1 reps
- WOD Complete as many rounds as possible in 15 mi...
- WOD "Santora" Three rounds for reps of: 155 ...
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December
(12)
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