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


FASA Dragons U98
Led by our good friends Jim Hoover and Lisa Quinn from CrossFit Spotsy.


Team 7
Warm up
Practice Back squat
Back Squat 5,5,5

WOD
3 rounds for time
500m row
15 Push Press 95#


BREAK--BREAK


Teams 1130 and 1215:


JC completed the 30 Muscle-Ups in 6:55--a new affiliate record. Strong work, brother.


The rest of the class worked on a gymnastics-centric PULL-PUSH sequence. We broke the pull-ups down and re-introduced the 3-man-assisted Handstand-Push-Up (HSPU). Both classes were very attentive and made both incremental and marked improvements.


CONGRATULATIONS ARE IN ORDER:


Gin: PROMOTION TO CAPTAIN. WE'RE PROUD TO HAVE YOU AS PART OF OUR FAMILY, Gin.


Frank: 1st Muscle-Up! OUTSTANDING, brother.


"Specialization is for insects" Robert Heinlein
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