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.

CFQ

"Elizabeth" http://www.crossfit.com/ Workout of the Day (WOD)

Turn out continues to be huge!! Too many to count today. As a result, we will be splitting into 2 sessions from now on. Experienced CrossFitters will execute the WOD as usual (11:30) while newcomers will begin at 12:15. Thanks to Jamie, Justin, Drew, Ethan, Vic, and Lisa for helping out with the coaching.

We overcame our logistical limitations by breaking down into ability groups and then into heats. The beginners received some additional instruction and practice while the "fire-breathers" executed the work out. As usual, the work out was scaled: Squat Clean substitutes were lower weights with the bar, Power Cleans, and medicine ball cleans. Ring Dips substitutes were anything from regular dips to picnic bench seat dips to push ups.

The effort was outstanding and learning is occurring.

Jamie and Abe turned in the strongest performances, both finishing in 11:33. Great job!!
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