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

"Mr. Joshua"
5 rounds for time of:
-15 x 250 lbs. Deadlift
-30 x Ab-mat Sit-ups
-400m run

Hard workout today. I saw a lot of good form out there. One thing we need to work on is not rounding our back, especially on the negative portion of the rep. Sticking your chest out and keeping a tight core should alleviate a lot of the rounding.
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