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

1130:
Warm Up: 10 push-ups and 10 squats x2

WOD for time:
400 meter run
25 pull-ups
400 meter run
50 push-ups
400 meter run
75 sit-ups
400 meter run
100 squats
400 meter run

1215
Warm Up: 10 push-ups and 10 squats

WOD for time
200 meter run
20 pull-ups
200 meter run
30 push-ups
200 meter run
40 sit-ups
200 meter run
50 squats
200 meter run
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