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.

CrossFit Quantico

Coache's Choice

Today's fabulous workout was MCd by Lisa Quinn. She served up a hot little MG screamer. I would say it was like a chile con carne burrito with extra salsa, burns coming and going. What?
On behalf of all participants - Thank you Lisa

Warm up: Modified Greg A. warm up

WOD: 8 rds of:
100m sprint
20 Sqts

I think everyone found the workout to be a short but powerful stimulus. Times ranged from 6:30 (Big Dave Wallis) to 9 minutes. Kudos to Jaime Conrad for his 7:30 effort w/ 20lb vest.

Wx 51 degrees, breezy - Perfect.
Participants: 16 Coaches: 2

Special thanks to JJ for keeping me honest with my squats.

I don't recall exact times, but you may post them to comments.
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