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: Stick work to loosen up shoulders, hamstrings and lower back

WOD: "Blue Falcon" (1215 standards in parenthesis)

In teams of 2 complete 2 rounds of 45lb (22.5lb) Back Squat, 2pd (1pd) SDLHP, 45lb (22.5lb) Shoulder Press alternating with your partner between exercise and a run to the beginning of the pier (run to the pallets ~200m). 1130 group came in around 27 minutes and 1215 group came in around 10 minutes.

Learned a hard lesson today. Set the bar to high initially at 3 rounds resulting in some drop off of intensity for the exercises. Had to audible and reduce the number of rounds after completion of the 1st round.

Thanks to everyone out there for the great attitudes and exceptional effort.
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