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

Team 7
Warmup - 500m row
Deadlift 3,3,3,3,3

Nice recovery from yesterday's screamer.

"Deadlift is in your DNA"

post loads to comments



1130:
Warmup - SmokeStack lap, 10 push ups and 10 squats

65 # Bar Snatch, 21 Reps
21 Pull ups
65 # Bar Snatch, 15 Reps
15 Pull ups
65 # Bar Snatch, 9 Reps
9 Pull ups

1215:
Warmup - SmokeStack lap, 10 push ups and 10 squats

45 # Bar Snatch, 15 Reps
15 Pull ups
45# Bar Snatch, 9 Reps
9 Pull ups
45 # Bar Snatch, 6 Reps
6 Pull

Thanks to everyone that came out and made my first easier than I thought it was going to be. Thanks to Chris, Jamie, Jose and Maj Thompson for helping me out. -Gin
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