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

Master Sergeant Paul Sowa leads from the front...

"DUNHAM"

The workout:

In Pairs:

800m Run

40 Yard Fireman's Carry (each partner performs the carry)

One 25' rope ascent / Burpees

(Each partner climbs, the other performs Burpees. Each athlete performs both exercises in an alternating fashion)

Repeat the Fireman's carry and Rope Ascent/Burpee combo six (6) times.

800 m Run to finish.

If you have a weighted vest, wear it.

Many thanks to Master Sergeant Paul Sowa for designing a fantastic tribute to Marine Corporal Jason Dunham--posthumous recipient of the Medal of Honor. With multiple military and civilian participants, we did our level best to honor our fallen brother...

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