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

Our Coach, Andrew Thompson. Keeping the standard high.
Always there for advice, Always there to coach.
We are better because of you.
Hang Tough


Congratulations to Ethan Smith for completing the Level I CrossFit Certification seminar this past weekend. He represented CFQ with distinction, and left a great impression with Coach Greg Glassman, founder of CrossFit, Inc.

Weather: 75 deg; sunny.
Participants:
1130 - 14
1215 - 12

Warm-up: Tennis Court multi-joint warm-up,
WOD: http://www.crossfit.com/

1130 -For time: Fran

* 6 PRs posted by CFQ athletes! Vic Frausto set a PR by 1:00

1230:
OHS skill work
Tabata squat "smoker" to finish it off
Worked on proper form, range of motion and cycle time.
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