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:
1 set of 10 x Pull/Push/Squat

WOD:
The Tri-panel
5x1 Shoulder Press
5x3 Push Press
5x5 Push Jerk

overall the form was good. It is good to see athletes reminding each other of some standard cues: EXPLOSIVE drive from the dip position, ACTIVE shoulders.

-5 reps of PJ taxes you physically and mentally.
-1215 group showed good form and made some really good progress on adding weight.
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