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

Had to deviate from CrossFit.com's WOD...and we had to honor Mike Ansley's 47th Birthday.

Our version to facilitate a 25 person group:

"Ansley"

21-15-9-2 reps for time of:

Wall-Ball Shots (or Front Squats)
Pull-Ups
"Nasty Masty's" (or Walking Lunge Steps)
200 m Run

Mechanics, Consistency then Intensity. Slow, steady, fundamentally sound progress.

Work to get better.

Hang Tough,
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