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

Congratulations to: Dave Wallis, David Maylum, Frank Mease, Chris Toomey, Sean Brooks and Mike Vorgang for completing this weekend's "Kettlebell 101" clinic.

Special thanks to Mike V. for coordinating the training.

www.CrossFit.com WOD:

5 Deadlift (275lb RX)
10 Burpees

5 Rounds for time.

Life forces us to lift heavy objects from the ground. Our ability to do it safely and efficiently is a practical capability. Safety, Efficacy, Efficiency. Mechanics, Consistency, Intensity.

Hang Tough.
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