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

"Fight Gone Bad!"

Three rounds of:
-Wall-ball, 20 pound ball, 10 ft target (Reps)
-Sumo deadlift high-pull, 75 pounds (Reps)
-Box Jump, 24" box (Reps)
-Push-press, 75 pounds (Reps)
-Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Good job today by everyone. The intensity was very high. Happy News Years to all.
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