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:
Dock Run
30 Double Unders
Medicine Ball Cleans

WOD:
Squat Clean 7 X 1

Remember, start heavy, stay heavy. Each lift after the first or second one should cause a reasonable amount of apprehension for the athlete, as that is the only way to push yourself.

"A strong positive mental attitude will create more miracles than any wonder drug." - Patricia Neal
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5 comments:

Wags said...

M/31/5'9"/173

165/175/185/195(f)/185/190(f)/190

July 13, 2009 at 4:35 PM
Anonymous said...

Tom B
M/36/5'10/195

155/175/185/205/225(f)/215(f)/215

July 13, 2009 at 7:01 PM
Paul Sowa said...

M/36/6'4"/218

155/175/185/205(PR)/225(F)/215(PR)/220(F)

July 13, 2009 at 7:02 PM
Rich said...

M/33/6'2"/220

155
175
185
205(PR)
225(F)
215(F)
210(F)

July 14, 2009 at 7:40 AM
Rod Montgomery said...

M/57/6'1/220

65
75
85
95
105(PR)
115(f)
115 (PR)
125 (PR)

July 14, 2009 at 1:01 PM

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