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

"Fran"

21-15-9 reps of:
-95lbs. Thrusters
-Pull-ups

Post your times and any scaled version of the workout.

Both groups worked really hard today. Fran is a short workout that should leave you smoked for the rest of the day. As always, form is important when doing a thruster. Make sure you are keeping your weight on your heels and not your toes. Putting your weight on your toes causes you to lean forward and decreases your power while increasing you risk of injury. The same can be said for keeping the weight in the proper front rack position. Keep the weight on your shoulders with your wrists stetched back to hold it position, vice holding the weight out in front of you.
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