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:
PM Ammo Run
2 X 10 Dips/10 Squats
20 sec Samson Stretch (each leg)

WOD:
Walking lunge 100 ft.
Pull-ups
Sit-ups
Reps: 21/18/15/12/9/6

Cool Down
2 X 10 Squats
2 X 10 sec Hamstring Stretch
10 sec Samson Stretch (each leg)

Athletes really challenged themselves today and it was good to see. Keep up the good work!!
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)