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 workout is at the pool***

Warm:
2 sets of 10 x Push/squat
Sampson stretch

WOD:

1130 - 10k (Larsons gym and back)
Sub: 10k row

1215 - 2 mile (4 x figure 8 loop)

Great perseverance by all - 10k in July in the middle of the day in Virginia is no joke.
Sgt Roy set the pace for the 1130 crowd in the 44:00 range
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