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

**Friday's WOD will be conducted at the Mainside Pool. 1130 and 1215 classes will meet at the pool**

Team 7
10 Athletes

WOD: Clean & Jerk 95#/65# 15 Reps - 400m Run
5 rounds for time.

Chris Julian led the way in 17:50.


The 1130 and 1215 classes both did the following:

Power Cleans: 1-1-1-1-1 (separate and single reps)

The intent is to begin at a comfortable weight and progressively increase the weight so that you are maxing out completely on your last rep.

Post loads to comments.

Intensity is the independent variable associated with maximizing the rate
of favorable adaptation. Intensity perfectly equals power." -Coach
Glassman
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