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.

3 Oct 2008

Autumn Annie
3 rounds for time
25, 20, 15 reps
Pull Ups
Sit Ups
Double Unders (4x substitute for singles)
400m run

Great turnout today to match the perfect fall weather.  The 11:30 rolled with 15 athletes and the 12:15 hit it hard with 6 athletes.   Jamie Conrad set a blistering pace but all participants put in great efforts.   The focus on today's programming was big "M" for metcon and a small "g" for gymnastics.   As a coach it is always a pleasure to see everyone working on keeping the form right and not cutting any edges.  Ops management note is that it would be nice to get a few more jump ropes.  On the admin side all Tee-Shirt orders have to be in to Jason by next Friday, cost is somewhere between $15/20 depending on the number of T-Shirts requested.   I hope everyone has a great weekend. 

Semper X-Fit
Anzac

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