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

Locally-Programmed Workout of the Day (WOD): Inspired by the "Hopper Deck"

Warm-Up

One Round for time: 400 m run followed by 50 air squats.

100 Push-Ups for time.

5 Minute "Cindy" (5 Pull-ups / 10 Push-Ups / 15 Squats): As Many Rounds as Possible.

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