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

Team 1215 was reprimanded by a Marine Colonel and Sergeant Major for not wearing reflective belts in the middle of the day. Strong Work.
We programmed locally today--A "Time-Priority" workout focusing on Mono structural (Metabolic Conditioning) and Gymnastics movements.

Max Rounds in 20 minutes:

500 m Row or 400 m Run
15 Ab-Mat Sit-Ups
3 Forward Rolls (Somersaults)--get the Gyro spinning.

Most of the 1130 crew ranged between 6 and 7 rounds.


We scaled the protocol for the 1215 crew--250 m row or 200 m run. Great effort by the 1215 crew--though we need to remember to count rounds!

20+ Athletes from both sessions.

Hang Tough.
"We need to garner the athletic potential associated with CrossFit movements."
--Sherwood

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