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

**Thursday's WOD will be held at the Mainside Pool for the 1130 and 1215 classes**
MECHANICS---CONSISTENCY---INTENSITY

http://www.crossfit.com/ WOD: "Helen"
400 m run (our run was @ 580 m)
21 KB Swings
12 Pull-ups

3 Rounds for Time

Teams 1130 and 1215 were both well-represented. Scaling was implemented to each athlete's needs.

Props to Ethan--"alone and unafraid" representing Team 7, and pulling in the top time of the day with 10 min +.
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