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.

Weather: 70 deg, drizzle
Participants: About 30

Warmup
Dock run (500 m)
CFWU minus pullups

WOD
21-15-9 reps of 225#DL and 20# WB shots
Dock run after each round (3 runs)

DLs scaled from 225 to 75#
WB Shots scaled from 20-8#

All athletes performed well today in the cooler weather and appreciated the adversity that the gravel road to the dock provided them. Coached by Ethan Smith and Vic Frausto.

Post times and loads to comments

"If you have knowledge, let others light their candle by it" - Margaret Fuller
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