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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
(197)
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August
(16)
- WOD 20 ROUNDS FRONT SQUAT BODYWEIGHT...
- WOD "Chelsea" Set up before a clock, a...
- WOD A.M.R.A.P x 12 MINUTES DEADLIFT 315/...
- WOD FIND 15 REP MAX ON CLEAN AND JERK. BAR M...
- WOD "Fight Gone Bad!" Three rounds of:...
- WOD "ABBATE" Run 1 mile 155 pound Clea...
- WOD FRONT SQUAT 3 - 3 - 1 - 1 - 1 ...
- WOD SNATCH 3 - 3 - 1 - 1 - 1 REST ...
- WOD BENCH 3 - 3 - 1 - 1 - 1 A.M.R...
- | "Jason" For time: 100 Squats 5 Mu...
- WOD OVER HEAD SQUAT 3 - 3 - 1 - 1 ...
- WOD FRONT SQUAT 3 x 5 REST 5 MINUTES ...
- WOD "Angie" For time: 100 Pull-ups 10...
- WOD PRESS 3 x 5 REST x 5 MINUTES 5 ...
- WOD DEADLIFT 3 x 5 REST x 5 MINUTES ...
- WOD 3 ROUNDS OVERHEAD SQUAT 135/95 x...
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August
(16)
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