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

Weather: 70 deg; overcast.
Participants:
1130 - ~10
1215 - 6

Warm-up: 2200, 10 x Push-ups, squats, sit-ups

WOD: http://www.crossfit.com/
Michael

800m run
50 sit-ups
50 back-extensions

Intensity was up a little from yesterday
Chris Julian put in the top effort at 17:23 - great push
Performance ranged from 17 to 28 minutes. Scaling was accomplished with half reps and rowing.

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