Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

Sgt Powell's First Day

Today's WOD:

"Kind of Blue Falcon"

21/15/9

Pull Ups
Sit Ups
Lunges
Dips
Squats
Triple Threat (on your back, do leg lifts, hello dollies and flutter kicks)(oh yeah, these were done using USMC count = 1, 2, 3, 1, 1, 2, 3, 2, etc...)

Done in pairs, while partner is exercising, the other person is jump roping. At the end of each set, complete a 250m run.

The weather was just above freezing, we even had some snow flurries. Six athletes showed up (well, 5 since Pat was there). Thanks for taking it easy on us on your first day of coaching Sgt P.
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