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

At its roots, CrossFit is all about moving large loads for long distances quickly. Off of that premise, I pulled this WOD from the vault.

1130 (1215 did 100m runs carrying weight)

200m run carrying weight
25 push ups/25 squats
200m run carrying weight
20 push ups/20 squats
200m run carrying weight
15 push ups/15 squats
200m run carrying weight
10 push ups/10 squats
200m run carrying weight
5 push ups/5 squats
200m run carrying weight

Everyone performed the workout with at least one 25lb plate and some did it with one 25lb plate in each arm. Thank you to the dedicated athletes who came out today and endured the weather. Major improvements by Judy, Michelle, Rod and Jessica on their squat form today.
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