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 7
Five athletes on a nice Monday morning.
WOD
1000m Row
50 SDLHP (70#/35#)
50 WB Shots (20#/14#)
800m Run
Any order so long as the exercise is completed before moving to the next.

Dave Wallis nailed it in 13:23.


Team 1130 and (1215)
Roughly 23 total athletes came out for the unknown.
WOD:
Complete 5 rounds of-
10 Ring Dips (5 Ring Dips)
20 Burpees (10 Burpees)
30 Abmat Sit Ups (15 Abmat Sit Ups)
For time.

Tremendous intensity by all participants but we all still have to ensure we are executing with proper form to get the desired effects of the workouts. Everybody needs to be pounding water now that we are in full summer mode to prevent "Uncle Rhabdo" from sneaking up on anybody.

Additionally, all participants are required to take everything back with them that they bring out. The coaches shouldn't have to stay back cleaning up after everyone's leftover water bottles and trash.

"Specialization is for insects."
-Robert Heinlein
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