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
Warmup: Walking lunges, light DL reps
WOD: 5 rounds max reps BW DL/ Push ups. 1 point per repetition. Transition immediately from Deadlift to pushup. 3-5 min recovery between rounds. On the DL, no resting on the deck, no regripping on the deck.

Nice turnout of 6 athletes for this little smoker on a Monday morning.

BREAK--BREAK
The 1130 and 1215 Classes followed the CrossFit Games workout from Saturday, July 5th. WOD was: 5 Deadlifts and 10 Burpees--5 Rounds for time.
Weights were scaled from 275 # (Prescribed for Men) to 75 # for beginners. The 1215 Class performed a modified drill of 3 Deadlifts and 6 Burpees--5 Rounds for time. Over 30 athletes participated in both classes.
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