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 (Late post from 17 Nov 08)
"Helen"
3 rounds, for time of:
Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
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