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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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2012
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January
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- WOD 2 ROUNDS WALL BALL x 50PULL-UP x 25ROW ...
- MOBILITY WOD FOR THIS WEEK. PRACTICE THIS ONE AT...
- WOD 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 SN...
- WOD A.M.P.A.P x 15 SPLIT JERK BODY WEIGHT x ...
- WOD A.M.R.A.P. x 10 BURPEE BOX JUMP x 7 ...
- WOD 7 ROUNDS BACK SQUAT 135/95 x 15 DOUBLES...
- WOD A.M.R.A.P x 10 DEADLIFT 225 x 7KETTLEBEL...
- WOD "Kelly" Five rounds for time of: Run 400 me...
- WOD HANG POWER CLEAN 115/80 x 100 EVERY TIME...
- WOD 4 ROUNDS OVER HEAD SQUAT 135/95 x 10 TOE...
- WOD "Jackie" 1000 meter row 45 pound Thruster, ...
- WOD SPRINT x 400 meters 7 ROUNDS POWER SNATCH ...
- WOD 4 ROUNDS FRONT SQUAT 185/130 x 5 HURDL...
- GYM RULES Article 1 – Right to a Clean Faci...
- ZUMBA AT THE COMPOUND??? HELL YES!!! DETAILS 1)...
- WOD 10 ROUNDS SNATCH GRIP DEADLIFT 155/110 x 7R...
- WOD TABATA = 20 seconds work / 10 seconds rest x...
- WOD A.M.R.A.P x 12 MINUTES CLEAN AND JERK 185...
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January
(18)
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