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

**Thursday's WOD will be held at the Mainside Pool for 1130 and 1215 sessions**

Warm:
2 sets of
10 Pull-ups
10 Push-ups
10 Squats

WOD:
5 x 10 Front squats

-mid-line stabilization is KEY
-really good work on driving the elbows to the sky.

It was great to have Mike Vorgang back from deployment. If you haven't met Mike he is a level 1 coach, a very knowledgeable instrucotr and one of the "plank-owners" of CFQ. Great to have you home Mike.
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