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

1130 and 1215

Warm Up:

Stick Work
10 OHS
10 Lunges
10 Push Ups

WOD:

10 Sit Ups
20 Good Mornings
21 95# Thrusters
21 Pull Ups

20 Sit Ups
40 Good Mornings
15 95# Thrusters
15 Pull Ups

30 Sit Ups
60 Good Mornings
9 95# Thrusters
9 Pull Ups

Good crowd today, great way to begin the week and exercise the deamons we all brought on ourselves over the weekend. Had to audible from the HQ WOD due to time constraints but I didn't notice anyone complaining. Strong work by Jason Liebler who came in with the top time of 12:00. Congrats are in order to A.J. Goldberg and Chris Julian for successfully completing the Level I Certification this weekend and to Rebecca for her promotion to 1st Lt.



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