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 Up:

2 X 10 Squats

WOD:

Hang Power Cleans 1-1-1-1-1-1-1

An extremely functional movement that requires tremendous core strength and entire body coordination. Do not get discouraged if you're not "getting it". The Hang Power Clean is a complex exercise that takes months to develop correctly. If you apply the fundamentals being taught you will achieve PRs and your gains will be evident in other exercises as well.
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