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

Warm:
2 sets fo 10 x push-ups/squats/lunges

WOD:
Row 2K
-protocol was performed in heats and as a rower opened up, the next athlete started.

1130: CJ set and affilliate record at 6:52.5. Strong performance.
Of 16 athletes all were below 8:30

1215:
Excellent push from everyone. 14 athletes all below 11:00 with some strong mid-8:00 performances. Taylor, Jaime, and Rita came to play today - excellent work ladies.

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