Front Squat
Bodyweight + 75 lbs.
Bodyweight + 50 lbs.
BW
BW -40 lbs.
BW - 60lbs.
Bodyweight + 50 lbs.
BW
BW -40 lbs.
BW - 60lbs.
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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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September
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- "Helen"3 Rds.400 m runKB swings 53/35lbs. x 21Pull...
- Stephanie and Lisa...some of the newest Compound m...
- Hello every one, Well I must admit here I am ...
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- OHSBW + 75 lbs.BW + 50 lbs.Body WeightBW - 60 lbs....
- Robbie, Robbie....We love our Robbie.....Robbie fi...
- I have rips on my rips.........Fight Gone Bad........
- Because half our gym went to Crossfit Swift to par...
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- PAT GOES PALEO OCTOBER 1st!!Most of us know to sha...
- OOOHH, how we love Angie!!!
- Here is the newest toy we have for the gym.....it'...
- Rest day........and a well deserved one at that! ...
- "Performance, and performance alone, dictates the ...
- 5 Rds.SDHP 115/75 x 15GDH back x 15Weighted Pull u...
- As always, our bootcampers rocked their WOD!! They...
- Front SquatBodyweight + 75 lbs.Bodyweight + 50 lbs...
- There is nothing more motivating than watching our...
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- REST DAY |
- Ok, it's time to give some props to our members......
- I think I speak for everyone when I say THIS WOD R...
- This was quite a WOD. I think it deceived most of...
- It's not the critic that counts, not the man who p...
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- Sorry for the lack of updates on the website....We...
- Here are some photos of our Bootcamp kickoff.........
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September
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