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: 500m Row; Practice handstands; stickwork
WOD: Deadlift 1,1,1,1,1,1

"The Deadlift is unrivalled in its simplicity and impact while unique in its capacity tfor increasing head to toe strength" Coach Glassman
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Warm: 10 x Squat, Push-up, DL (PVC)
WOD
1130: 7x1 Deadlift
-multiple PRs - strong effort from Ralph and Wes.

1214: 3,2,1,1,1, Deadlift
-Check the ego at the door and work on perfect form. The weight will come when form is perfect.
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