If you pre-ordered a zip-up hoodie - they are in!!! They are $30 each. Please get with Ryan, Jamie or one of the coaches at the gym to pay and pick up. Thanks!
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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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March
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- Mobility for week 4/1/13
- Strength 15 Minutes to establish 1RM Thrus...
- This Weekend's Schedule: Saturday, March 30th - ...
- CrossFit Games Open 13.4 7 minute AMRAP fo...
- Strength Front Squats 2 Rounds 5,4,3 R...
- "Nate" As many rounds and reps as possible...
- Barbell Work 1a) 8x4 Clean Deadlift- Hea...
- Strength HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 ...
- CrossFit Games Open 13.3 12 minute AMRA...
- Strength 20 Rep Bench Press Cond...
- "Barraza" Complete as many rounds as possib...
- If you pre-ordered a zip-up hoodie - they are in!...
- Strength 10 Minutes to establish 1RM Split...
- Strength 1a) 3x5 Snatch Balance - Heaviest...
- Happy St. Patrick's Day!!! We will have the...
- CrossFit Games Open 13.2 10 Minute AMRAP o...
- Barbell Work 1) 7X1 3 ...
- "Coe" Ten rounds of: 95 pound Thrus...
- Barbell Work 1 Power Clean every 15 seconds...
- Strength 1a) Top Pull Deadlifts: 5X3 @ 70...
- CrossFit Games Open 13.1 Proceed thro...
- There will be an Unconventional WOD this Sunday, ...
- WOD 7 rounds for total HSPU of: ...
- "Josh" For time: 95 pound Overhead squa...
- Few updates on Schedule during Open - March 6th-A...
- Barbell Work 1) 7X2 First Pull + Hang ...
- Barbell Work 1) 7X2 First Pull + Hang Sn...
- Couple announcements: ***There will be Yoga with ...
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March
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