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

"Heavy" Fran
15, 12, 9
135# Thruster
45# weighted Pull-ups

Both the 1130 and 1215 completed Heavy Fran using weight reductions and bands for scaling. Good effort.
Biggest coaching points:
USE THE HIPS to drive the weight overhead.
Stay on the heels.

It is good to go heavy, and some athletes tend to avoid going to their weight limits because they are uncomfortable doing so. Push beyond the boundaries of your performance to create new boundaries.
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