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

Warmup: Stick work, 400m jog
WOD: "Tabata Something Else"
8 Tabata Intervals of Pullups, Pushups, Situps, Squats for a total of 32 twenty second intervals.

A Tabata interval is twenty seconds of work followed by 10 seconds of rest. Post total number of reps to comments.

Happy Monday!
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1130/1215
Warm: PM Ammo run
WOD: Tabata Something Else (see above for explanation)
scaling was accopmlished with Bands or Dip Bar "rows" for the pull-ups and knees for the push-ups.

Realize that the Tabata protocol (20s work, 10 s rest) is something you can do with very little equipment and is perfect for traveling.
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