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

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring Dips

Scales for the cleans were accomplished by adjusting weights from 22.5lbs up to the prescribed 135lbs. Ring Dips were scaled using "jump to support" on the rings, bar dips, "jump to support" on the bars, or box dips.

The clean really forces the athletes to focus on fast hips, opening them at the top of the deadlift portion of the movement and then quickly closing them to get under the weight to complete the clean. Everyone did a great job today!!
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