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

Team 7
Warmup: 2200 lap; Burgener drills
WOD: "Elizabeth"
21-15-9 135# Squat Cleans/Ring Dips
Cleans are full squat cleans, from the ground into a full front squat fully extending the knee and hip at the top.

Cleans were scaled down to #115 & #75.
Ring dips were scaled to jump to support and ring push-ups for rehab.

Post times and scaling to comments.

BREAK--BREAK--

Teams 1130 and 1215 went through a free-style medley of drills. Wall-Ball shots, push-ups, buddy pull-ups and air squats were the order of the day. Sprints and runs added a recovery and running dynamic.

We can always refine the basics--Virtuosity is our watchword: performing the common task uncommonly well.

38 athletes between the 2 classes.

Hang Tough.
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