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.

CF Ocean City


Last Saturday I had the pleasure of visiting our friends at CrossFit Ocean City, Maryland.




CFOC is owned and operated by Steve and Kelly Rakow--wonderful hosts and great Americans. Steve is a retired Marine LtCol who has a myriad of life experiences. I'm glad to consider him a friend.


We conducted a mini-clinic for the participants that included lecture, a squat clinic and a group workout.


If you ever find yourself in OC, Maryland, look 'em up--it's a great place. They have my highest recommendation.


It's great to share ideas with other athletes and coaches--everyone gets better as a result.
Post thoughts to comments.


Hang Tough
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