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:
PM Ammo
2 x 10 squats/Pull-ups
Samson

WOD:
3/15/09 CFHQ WOD
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Subs:
HSPU: Negatives (by direction from coach only) Hand-stand hold(5 sec), Incline Push-ups, Regular Push ups, Knee Push-ups
Ring Dips: Ring Jump to support (J2S), Bar dips, Bar J2S
Push-ups: Knee Push ups

-Good "push" literally. There was a lot of shoulder/chest stimulus in this WOD. Good job picking appropriate scaling all athletes were between 11:00-23:00.
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