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

Still working through issues with the website. But everyone's back from the 4th of July ready to for work.

0700 class

Warm up: PM Ammo run, squats and pullups, focusing on loosening up the shoulders and hips.

WOD: 10 min AMRAP
15 Wall Ball Shots
15 KB Swings

1130 class:
WOD: 10 min AMRAP
20 WB Shots
7 Burpees

post rounds and loads to comments.
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2 comments:

Wags said...

M/31/5'9"/173lbs

4 Rounds + 9 Wall Ball Shots

July 7, 2009 at 3:02 PM
Paul Sowa said...

M/36/6'4"/218

1130 Class

5 rounds with not a second to spare...

July 7, 2009 at 4:12 PM

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