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

Warm:
Smokestack Run

WOD:
"Nate"
1130
ASMRAP in 20:00
2 Muscle ups (sub was 4 Pull-ups, 4 Dips)
4 HSPU (sub was assisted HSPU, incline PU, or PU)
8 KB swings 2 Pood (Sub was scaled weight)

1215
"Nate" scaled
ASMRAP in 10:00
2 Pull-ups/2 Dips
4 Push-ups
8 KB swings

-trained near 40 athletes today
-Discussed proper form "Just do it right". Full range of motion every time. Output was very good and the range of motion was predominantly good. Dips gave people the most trouble on range of motion.








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