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

Coach's Choice:

In teams of 3 athletes:  3 sets of spotted handstand push-ups

1 min of 45# (22.5#) push press

20 sec on, 10 off, 20 sec on--100+ m Sprint
Air Squats
Push-Ups
Sit-ups
Sky-Jumps 

3 work sets of pull-ups to cool down

Hang Tough
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