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 Push Ups/10 Squats
10 X Trunk Rotations each way

WOD:
"Helen"
400 m Run
21 X 1.5 Pood Kettle Bell Swings
12 Pull Ups

Scales:
Rowing for Running
1 Pood Kettle Bell Swings
Banded Pull Ups

Good effort by all. Remember to keep you chest up, pop your hips, keep your arms straight, and fight for that lumbar curve.
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