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.

CF Quantico 21 Mar 08

Wx 51 degrees - perfect 18 Participants 1 coach

Warm Up - 2200 Lap

WOD: see www.crossfit.com

HSPU substitues:
used parallet bars against a dip bar station, HSPU with support from bands, two person spot, HSPU negatives, and incline push ups.

L Sit Pull Ups substitutes:
support with bands, 1 Knee to elbow and 1 pull up = 1 L Sit PU,

We had a good time experimenting with various substitutes to find the right ones. I think our crossfitters, who substituted, gravited toward the band supported L Sit Pull Ups and Incline Push ups for the HSPU.

Times ranged from 16:50 through 30Minutes. Happy Easter to everyone. I will be on spring break next week. I will see you all when I get back! Good Luck.
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