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


Adam Frausto. Tough as nails.


Today's WOD, from crossfit.com, was Angie. Coached by Lisa Quinn and Andrew Thompson.

100 Pull ups, push ups, sit ups & Squats for time

Warm up: Dock run follwed by a nice sequence of painful strethes (for those of us who aren't so nimble):

Sampson, Iron Cross, Scorpion, Squat Lunge, and Sumo

Attendance: 11:30 20; 12:15 5

For those who can remember we visited Angie during the month of Nov 07. Subs for pull up were jumping pull ups and use of the bands. I think everyone has had a large helping of pull ups this week. Let us pray for some relief tomorrow.

Great job everyone.
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