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

Friday's Workout (8/8/08) will be at the MCB Quantico Pool--
1130 and 1215 Classes.
1130 and 1215
Warm Up: Agility exercises on the tennis court
WOD: "Karen" 150 WB shots w/ 20# ball
Although muscles got tired (especially if you didn't recruit the hip and had to push the ball up with only your arms), it seems that the biggest limiting factor today was the cardio endurance. Everyone still needs to focus on the elemental movements that the coaches preach about on a daily basis. It takes time to get to elite performance levels, and the only way you'll do that is to maintain proper technique every time you CrossFit.
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