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

1130
Warm:
2 x Cindy
Stick work

WOD:
Grace
30 Clean and Jerks (135#) for time
-from the deck to overhead, 30 times
-Affiliate record set by Ralph Alvizo 3:17. Strong performance

*Happy Birthday to Hope Wallis from the CFQ family - great to have you with us and seeing the improvement every day.

1215
Grace (mod)
30 Clean and Jerks for time
-scaling accomplished with Med Balls and lighter weight

-improvement from last Friday's Clean&Jerk practice was clearly evident, keep working on the form; good job.









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