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:
Medicine Ball Work
-Deadlift
-Hang Clean
-Clean Balance
-Push Jerk

WOD:
Clean and Jerk 1-1-1-1-1-1-1 Reps

The se are both extremely complicated movements, so do not be discouraged if they do not come easily. Break them down into manageable sections and get those right, then put it all together. All of that being said, don't think too much...just do it!
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