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

GySgt Brandon Millsaps (far right) has made great contributions to the Marine Corps and the CrossFit community at large. His attitude and professionalism are hard to match. Good luck to you, Brandon. Best wishes on your next assignment. Our best to you and Ms. Bobbi.

CrossFit Quantico conducts two workouts daily: 1130 am and 1215 pm.

"Coach's Choice"--designed and implemented by Ethan Smith.

Run 50 m, 5 Burpees. Repeat the sequence 6 x (envision a 300 yard shuttle run with Burpees at 50 m intervals). Then perform 30 pull-ups.

Conduct the entire drill 3 Rounds for time. All told, there will be 18 runs, 90 Burpees and 90 Pull-ups.

Run it with "boots and utes" and a 20 pound vest for an additional growth opportunity.

Stay tuned folks, you'll see this one again...more to follow.

Ethan Smith led the way with a 20:32 in boots and utes with a 20 lb. vest.

Edna Rodriguez nailed a 15:20 with jumping pull-ups.


Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)