TABATA
KETTLEBELL SWING 44/35
PUSH-UP
SQUAT
DOUBLES
PUSH-UP
SQUAT
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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2011
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October
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- WOD A.M.R.A.P x 15 WALKING LUNGES FRONT RACK ...
- WOD ROW x 2000 METERS
- *** ATTENTION *** ATTENTION *** ATTENTION **...
- WOD DEADLIFT = 1 - 1 - 1 - 1 - 1 A.M.R.A....
- ALRIGHT GUYS WE NOW HAVE AN UPDATED SCHED...
- FRONT SQUAT = 1 - 1 - 1 - 1 - 1 7 ROUNDS WALL ...
- WOD 7 ROUNDS DEADLIFT 185/130 x 15 DOUBLE...
- JUST A QUICK REMINDER TO EVERYONE THAT THE COMPOUN...
- ALRIGHT GUYS WE NOW HAVE AN UPDATED SCHEDU...
- WOD A.M.R.A.P x 15 PLYO PUSH-UP x 15 HUR...
- This weekend marks the start of our last Boot Cam...
- WOD 3 ROUNDS DEADLIFT 225/155 x 10PULL-UP x ...
- ***** ADVENTURE RACE ADVENTURE RACE ADVE...
- ***** BOOT CAMP BOOT CAMP BOOT CAMP *...
- ALRIGHT GUYS WE NOW HAVE AN UPDATED SCHEDULE FOR ...
- WOD A.M.R.A.P x 15 DUMBBELL PUSH PRESS 45...
- WOD 3 ROUNDS BACK SQUAT 225/155 x 10 RUN ...
- WOD TABATA KETTLEBELL SWING 44/35 PUSH-UP SQUAT ...
- WOD DEADLIFT MEDLEY MAX REPS FOR 2 MINUTE AT ...
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October
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