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

"Michael" revised

1130
3 rounds for time:
-800m run
-21 x 135 lbs. deadlift
-50 x sit-ups

1215
3 rounds for time:
-400m run
-15 x deadlift (65 lbs. to 135 lbs.)
-30 x sit-ups
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