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:

800m Run
10 Push Ups
10 OHS
10 Lunges

WOD:

"CrossFit Total" 1 max rep of Back Squat/Shoulder Press/Deadlift

Finishing up with a max set of pull ups and 75 abmat sit ups. Great job of coaching and programming by Maj David Wallis. Some PR's were smashed today.
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