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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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2012
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October
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- BARBELL WORK 1) Every 30 seconds for 4 mi...
- "Nancy" Five rounds for time of: 400 ...
- | Results must be submitted by Sunday 11/...
- BARBELL WORK 1) 10X1 Hi-Hang Snatch (with ...
- Results must be submitted by Sunday 10/28 11:5...
- WOD "Mary" Complete as many rounds in 20 ...
- WOD BARBELL WORK 1) 7X1 Snatch off B...
- WOD FIND ONE REP MAX HANG CLEAN THEN G.I....
- BARBELL WORK 1) 7X2 Hang Snatch – heavies...
- | "Helen" Three rounds for time: Ru...
- | PROGRAMMING RELEASE FOR PERFORMANCE WOD...
- BARBELL WORK 1) 20 minutes to establish a ...
- | BARBELL WORK EMOM for 10 minutes: 1...
- “Isabel” For time: Snatch 135/95 pound...
- Performance WOD 2 - 8 Minute AMRAP of Max Pul...
- WOD BARBELL WORK 1) 7x1 Power Snatch – ...
- WOD Performance WOD 1 - 5 Minutes of FUN ...
- WOD “Diane” 3 Rounds. 21, 15, 9 Deadlifts ...
- BARBELL WORK 1) 7X1 3-Position Clean + 1...
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October
(19)
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