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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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July
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- WOD A.M.R.A.P x 7 MINUTES WALL BALL 20/...
- WOD 4 ROUNDS POWER CLEAN 135/95 x 10 SLA...
- WOD A.M.R.A.P x 15 BACK SQUAT BODYWEIGHT x...
- WOD DEADLIFT 315/215 x 10 ROW x 250 ME...
- WOD 3 ROUNDS KETTLEBELL SNATCH 72/53 x 7...
- WOD A.M.R.A.P x 10 MINUTES THRUSTER 135/...
- "Randy" 75 pound Power snatch, 75 reps ...
- WOD 3 ROUNDS DEADLIFT 165/115 x 5 ...
- WOD A.M.R.A.P x 15 OVERHEAD SQUAT 185/13...
- WOD A.M.R.A.P x 20 HANDSTAND PUSH-UP x ...
- WOD "Linda" 10-9-8-7-6-5-4-3-2-1 reps...
- WOD A.M.R.A.P x 12 MINUTES STONE COM...
- WOD 5 ROUNDS SNATCH 135/95 x 7 WALL BALL S...
- WOD 3 ROUNDS HANG POWER CLEAN 165/115 x ...
- WOD 7 ROUNDS KETTLEBELL PUSH-PRESS 53/35 x...
- WOD A.M.R.A.P x 10 DEADLIFT 225/15...
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July
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