CFQ

The SANCTUM

CFQ Runs workouts daily at 11:30 am and 12:15 pm. Advanced athletes are encouraged to attend at 11:30 while beginners are encouraged to attend at 12:15.

Congratulations to Dave Wallis for completing the CrossFit Level One Training Certification Seminar. He performed very well and was a great ambassador from CrossFit Quantico.

http://www.crossfit.com/ Workout of the Day (WOD): Thruster: 1, 1, 1, 1, 1, 1, 1

10 Athletes at the 11:30, 6 at 12:15.

The heavy thruster exposes several things.

First, loads in the phosphogenic pathway drive us to the margins of our experience.
Second, a sound front squat is the "initiator".
Third, an explosive hip drive is the only chance to propel the weight upward into a "pressed" position overhead.
Fourth, active shoulders are the only way to then complete and stabilize the overhead load.

Wx: Balmy and cool. Raining. Prison yard style.

Hang Tough.