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

Tabata: 8 rounds per exercise. 1 round equals 20 secs work, 10 secs rest. Score for each exercise is the lowest amount of reps or calories you did in any one of the rounds. Rotate after exercises as quickly as possible after 8 rounds complete.

-Rower (calories)
-Push-ups (reps)
-Sit-ups (reps)
-Air Squats (reps)
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