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:
2200 run with 10 x push/squat at the corners

WOD

Fran
21, 15, 9 for time of
Thrusters (95# men, 65# women)
Pull-ups

Scaling was accomplished with lower weight, pull-up bands, or 15,12,9 reps.

Really strong effort today from everyone. Had three sub-4:40 preformances from athletes, with an affiliate record thrown in to boot. Great job by Elizabeth stepping up w/ the 21,15,9 protocol. Had some good "indoc" for a couple of new-joins. Welcome aboard!

-85 sunny, not humid.

"I cannot count that last one, sir. It's not personal, don't want you to short-change yourself"
-Maj Drew Thompson steadfastly maintaining the standard...Hang Tough
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