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

Warmup:
Smokestack
MBC
Movement Preparation drills

WOD:
21 Thrusters 95/65
400m run
15 Thrusters
400m
9 Thrusters
400m

"Where's the cardio?"

Post times and scaling to comments
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6 comments:

Rich said...

M/33/6'2"/220

09:08
As Rx'd

July 9, 2009 at 5:31 PM
Erin B said...

13:58
As Rx'd
It's hard work coming back after a break. Could have scaled the weight, but pushed through. GREAT moto from Vince.

July 9, 2009 at 6:57 PM
Vince Kucala said...

M/46/5'8/178

9:53

Scaled to 65# Thrusters. Run felt good.
It's great to be back with the group.

July 10, 2009 at 2:59 AM
Rod Montgomery said...

M/57/6'1"/220

12:54

65# Thrusters

Whew - run and lift killed me. But it was a good work out

Chris did a great job doing the WOD on his own!

July 10, 2009 at 3:39 AM
Keith Peterson said...

M/31/5'11/180

As Rx'd
9:10

July 10, 2009 at 6:56 PM
Paul Sowa said...

M/36/6'4"/218

9:59

July 11, 2009 at 8:08 AM

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