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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Thursday, April 22, 2010
WOD
BOX SQUAT - 3x5 PUSH JERK - 4x2
10 minute rest
TABATA push press 45/25 / pull-upsquat / push-up
(sequence goes as follows = do 20 sec. push press, rest 10 sec. Do 20 sec. pull-up, rest 10 sec. Eight times. Then drop down to squat/ push-up and do same for eight rounds. 32 intervals total of each exercise.)
squat/push-up = 17/15 (all rounds....14 push-ups last round)
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Wednesday, April 21, 2010
|REST DAY
Tuesday, April 20, 2010
WOD
DEAD LIFT - 5 x 3
ten minute break ROW - 2000 METERS
Les - dead lift - 230. Row= 8:05 Ryan - dead lift - 305. Row = 7:21
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Monday, April 19, 2010
OK guys......the time has finally come for us to upgrade to a new building!! The staff here at The Compound are very excited. So, what does this mean to our members? It means a much larger facility to accommodate multiple classes at a time. The facility's address is 905 Live Oak Drive. It is only about 7 minutes drive from our current location. If you have any questions please see your trainer. We plan to make the move within the next month so keep your eyes on the white board for the latest info!!!
OK, so for everyone following the Crossfit Games this year, its an exciting time for the competitors here at The Compound!
What are the CrossFit Games?
The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.
Qualifying for the 2010 CrossFit Games
The 2010 Games are limited to 50 men and 50 women, all of whom need to qualify to enter. The top five men and women from the 2009 Games are automatically qualified. All past champions are automatically qualified if they wish to compete. The other 43-45 competitors have to qualify in their Regional Qualifier. There are 13 Regionals around the world, and each Regional will send the top 1 - 7 athletes (men and women) to the Games, depending on the size of the Regional.
This year, for the first time, there are Sectional Qualifiers feeding most of the Regionals. In other words, most of the Regionals are open only to the top competitors from their respective Sectionals. From early February to late March, 2010, there will be approximately 30 Sectionals. Most Sectionals will send the top 10 - 20 men and women to their Regionals.
So with that said, The Compound sent five competitors to the Sectionals this year. Val, Les, Skyler, Chris, Ryan. While everyone did a wonderful job, when the smoke cleared, The Compound secured two of the 20 positions to move on to Regionals!!! Congratulations to Chris and Ryan!!!
Training for next year begins now!! If you are interested in joining our Competition Team see your trainer today.
Click on people's faces in the photo to tag them.
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Friday, April 16, 2010
"Hansen"
Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups
ALL of you saw dramatic changes in your measurements and/or huge gains in your performances compared to the initial Fit Tests. All of it is a testament to your hard work and dedication over the last month. We are proud of all of you and are looking forward to seeing many of you continue coming to the Compound for regular classes. Thank you for an amazing March!
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