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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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September
(16)
- BARBELL WORK 1) 7x1 3-Position Snatch (fl...
- WOD Christine: 3 rounds for tim...
- WOD "Mr. Joshua" Five rounds for time...
- WOD "Randy" 75 pound Power snatch, 75 r...
- WOD 3 ROUNDS POWER CLEAN 205/140 x 3 SLA...
- Living Original 5 Rounds for Time...
- "Michael" Three rounds for time of: Run...
- WOD A.M.R.A.P x 12 DUMBBELL PUSH-PRESS 55...
- WOD DEADLIFT 315/215 x 5 ROW x 250 M...
- WOD FIND ONE REP MAX ON BACK SQUAT THEN 5...
- *Do a 2001 meter row @ the Begenning and the...
- WOD 3 ROUNDS SNATCH BALANCE 135/95 x 7 K...
- WOD A.M.R.A.P x 12 DEADLIFT 275/190 x ...
- WOD 3 ROUNDS HANG SQUAT CLEAN 205/140 x ...
- WOD 3 ROUNDS FRONT SQUAT = BODYWEIGHT x...
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September
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