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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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February
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- WOD TEAMS OF TWO A.M.R.A.P x 15 BUDDY S...
- Strength Front Squats: 1X5 @ 70%, 1X5 ...
- Few Updates: HOODIES - working on finalizing ...
- "Linda" 10-9-8-7-6-5-4-3-2-1 reps of ...
- WOD Conditioning 7 rounds for total...
- WOD For time: 60 Double-Unders ...
- TEAMS OF 2 RUN x 400 SLAM BALL 30/20 x 1...
- Check it Out! Fresh from The Hampton Roads Cr...
- Strength 1) HBBS 1X5 @ 70%, 1X5 @ 75...
- "Cindy" Complete as many rounds in 2...
- 3 ROUNDS A.M.R.A.P x 5 MINUTES POWER CLE...
- Strength Back Squat 5 x 2 Condi...
- WOD TEAMS OF 2 A.M.R.A.P x 20 DEADLIFT ...
- ***ANNOUNCEMENT*** Bootcamp Orientation sched...
- Conditioning 7 minute AMRAP of: ...
- Conditioning “Jackie” Row 1k 50 ...
- THIS SATURDAY, FEBRUARY 16TH IS OUR FEBRUARY B...
- Barbell Work 1) 20 minutes to establis...
- STRENGTH Find 1RM Front Squat in 20 minut...
- WOD TEAMS OF 2 BURPEE PULL-UP x 50 SLAM...
- Tests- 1) 10 minutes to establish a 1r...
- Strength HBBS 3X5 @ 70%, 3X3 @ 80% – res...
- Couple Reminders: ***Malig Dogeball Throwdown...
- Barbell work 1) 7X1 3-Position Snatch (low ...
- WOD TEAMS OF 2 A.M.R.A.P x 15 BUDDY WAL...
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February
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