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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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2013
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January
(21)
- Check it out - YOGA is starting at the Compound...
- 5 minutes to establish a Max Height Box Jump...
- WOD “Tommy Mac” 12 Burpees 12 Thruste...
- Strength 20 minutes to establish a 1RM...
- WOD 5 rounds for total time of: Ro...
- LAST WEEK OF JANUARY BOOTCAMP - IF YOU HAVEN'T HA...
- WOD FIND A BUDDY AND SADDLE UP!!! 2 ...
- STRENGTH 1a) 3X5 Snatch Deadlift (stoppin...
- LOST AND FOUND LOCKER - will be emptied/cleaned o...
- "Sean" Ten rounds for time of: 11 Chest to ...
- WOD 15 minutes to establish a 1RM Clean an...
- Barbell Work 1) 15 minutes to establish...
- Sunday, January 20th - No WOD at gym today h...
- WOD 3 rounds for time of: 12 Deadli...
- BARBELL WORK 1) 3X5 Non-Heaving Drop Sn...
- Barbell work 1) 5X2 Snatch off Blocks (...
- Strength/Conditioning 1a) 3X10 Seated DB ...
- Barbell work 1) 10X1 Hi-Hang Cleans (wi...
- WOD 2 ROUNDS REST x 2 MINUTES 2 ROUNDS...
- WOD ONE MILE TIMED RUN REST x 10 MINUTES...
- WOD 21 - 15 - 9 FRONT SQUAT x BODY WEIGH...
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January
(21)
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