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
wheelbarrows
planks
snatch drills
-OHS and pressing snatch balance
-hang power snatch and hang snatch

WOD
deconstructed Fran
21/15/9
HSPU
squat
pull-up

Great job today...tough work-out. It's a good day to push on the intensity. Brock did a great job with all the HSPUs!
Posted by at

4 comments:

Erin B said...

9:06
used bar for HSPU and blue band

July 14, 2009 at 6:45 PM
Paul Sowa said...

M/36/6'4"/218

6:26

First 12 HSPU unscaled. After that scaled to feet on bar...

July 15, 2009 at 5:14 AM
Mark A said...

M/25/5'10"/170

10:14 as rx'd

July 15, 2009 at 5:28 AM
Vince Kucala said...

M/46/178/5'8

7:42 As RX'd

This was a tough workout!

July 15, 2009 at 10:41 AM

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