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

Happy Halloween!!

Warm Up:

Overhead Squat Work with PVC Pipes

WOD:

11:30
5 Rounds for time:
95lb (Scalable) Spooky Squats X 10 (Overhead)
Devilish Dips X 10 (Ring)
2 Pood (Scalable) Scary Swings X 10 (Kettlebell)
250 m Row (or 200 m run for ops management)

12:15
3 Rounds for time:
Scalable Spooky Squats X 7 (Overhead)
Devilish Dips X 7 (Ring)
Scalable Scary Swings X 7 (Kettlebell)
250 m Row (or 200 m run for ops management)

Good work by all!!!
"Every man is the builder of a temple called his body." -Henry David Thoreau
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