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

Warm-up:
3x10 Squats/Push-ups

WOD:
5 rounds for time of
20 x Kettlebell swings
20 x sit-ups
400m run

scaled to 10 x KB swings and 10 x sit-ups

Good intensity throughout the hot (94 deg) and humid day.
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