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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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March
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- WOD DEADLIFT = FIND ONE REP MAX 3 ROUNDS ...
- WOD BENCH = FIND ONE REP MAX A.M.R.A.P x...
- WOD SNATCH = FIND ONE REP MAX A.M.R.A.P x 7...
- WOD CrossFit Games Open 12.5 Complete as many ...
- WOD "Elizabeth" 21-15-9 reps of: Clean 135 pound...
- WOD PRESS 5 - 3 - 3 - 1 - 1 - 1 PULL-UPS ...
- WOD OVER HEAD SQUAT 5 - 3 - 3 - 1 - 1 - 1 ...
- Complete as many rounds and reps as possible i...
- "Mr. Joshua" Five rounds for time of: Run 400 me...
- WOD POWER CLEAN 3 - 3 - 3 - 1 - 1 A.M.R.A...
- WOD FRONT SQUAT 3 x 5 3 ROUNDS FRONT SQUAT B...
- WOD CrossFit Games Open 12.3 Complete as many rou...
- WOD "Annie" 50-40-30-20 and 10 rep rounds of: Do...
- WOD BENCH PRESS 3 x 5 STONE / ROPE CLIMB LADD...
- WOD SQUAT 3 x 5 A.M.R.A.P x 12 KETTLEBE...
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March
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