WOD
Deadlift
Knee to Elbow
Kettlebell Snatch (one arm)
Doubles
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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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2009
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March
(21)
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- WOD3 RDSFront Squat x10Sprint 100mPlyo pushups x20
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- WODDeadliftKnee to ElbowKettlebell Snatch (one arm...
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- This is a kick ass video made by one of the member...
- This workout was brutal and a hell of a lot of fun...
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- Our first Compound kids class......These little cr...
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- WOD.....3 roundsSquat Clean x 15Double Unders x 30...
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- Bootcampers giving it all they got!!!
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- Amber and Kristen throwing it around........WOD1/2...
- The Compound's first snowboarding trip with many t...
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March
(21)
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