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.

WOD: "Michael"

Today's wod was done in honor of Navy Lt Michael McGreevy, 30, of Pottsville, NY, who was killed in Afghanistan 28 June 2005. RIP brother and thank you for your service and sacrifice. These hero workouts provide us with necessary perspective on life and how we react to our problems.

"Michael" consists of:
800m run
50 sit ups
50 back extensions

Due to our lack of a GHD, we subbed "hug-a-twinkies" for back extensions. With an abmat on the edge of a picnic table, the pelvis rests on that edge and chest is brought down on the table. With a grip on the table, bring legs up to brake the horizontal plane set by the body and feet back down to touch the ground (1 rep).

A great effort by the entire group today, everyone came in below 27 minutes with the majority finishing between 20 -22 minutes. Jamie and Ethan set the standard with times of 16:43 and 16:59 respectively. Other standouts were Vic, 21:48; Pat, 25:40 with 20lb vest the entire way and Sandy, 21:46; wore the vest for one round.
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