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:

100m run forwards
100m run backwards

15 OHS with PVC

Med Ball Drills
1. DL to Shrug
2. Front Squat
3. Hang Clean
4. Clean

WOD:

Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081028.

Once again a good effort from all... Remember, tension is the enemy of any explosive athletic movement. If your muscles are tense from the start then they are busy doing something else. Relax then explode!
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