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

Today's Workout of the Day (WOD):

Medicine Ball Warm-up--(Medicine Ball Clean for TEAM 1130 and Medicine Ball run for TEAM 1215).

In teams of 4 athletes:

10 aggressive pulls on the Concept II Rower
10 Box Jumps
50 Yard Sprint

Repeat ASMAP in 10 Minutes. Compile total number of complete rounds per team. Post individual and team efforts to comments. We are as intense as we are powerful. I felt it prudent to complement yesterday's "heavy" work with faster, more explosive drills. The shorter, quicker protocol was designed to elicit an altogether different stimulus.

"The things that are most worthwhile in life are really those within reach of almost every normal human being who cares to seek them out."--B.C. Forbes
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