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:
Deadlift Stick Work
PM Ammo Run
2 x 10 Overhead Squats/Samson Stretch 10sec each side

WOD:
5 Deadlifts
Run 1 mile (1600m)
10 Deadlifts
Run 800m
15 Deadlifts
Run 400m

Weights started heavy on the first round and then declined as reps increased through the rounds. Weight Schemes employed:
1 - 275/225/205
2 - 185/155/135
3 - 135/115/95
4 - 82.5/62.5/42.5

Post times and Weight Scheme to comments.
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