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.

Team 7

WOW!! Turnout increased 233% At this rate by the end of the week we'll have 150 people at the 0700 class. What's up? We did have 8 highly motivated athletes this morning. Excellent intensity! I was honored to be out there coaching.

WOD: From the main site 7 rounds:
21 shoulder press 75#
21 back extension
Subs: SP wt varied from 22# to 75#
also scaled to Push Press to maintain intensity

"Hug a Twinkies" were subbed for back extensions

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