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

Warm:
2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Squats

WOD:
50 x Box Jumps
21 x Deadlifts (185# prescribed)
30 x Pull-ups

-scaling was accomplished with step-ups (BJ), weight (DLs: 135, 95, 65, 22.5), and bands (pull-ups). Times ranged from 20:00-30:00 with 13 athletes participating.

This one was tough - good push by everyone
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