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
2 x run to dock/Cindy

WOD
5 x 3 Deadlift

There are a lot of essential parts to this movement. Remember...feet planted hip-width apart, good stance with hamstrings engaged, push through the heels maintaining that good lumbar curve until the bar is past your knees. Core strength is key in the portion of the movement from just below to just above your knees.

"Your life becomes the thing you have decided it shall be."
– Raymond Charles Barker

4 comments:

Erin B said...

135
155
175
195
215 (PR)

Thanks, Michelle, for helping me with the math.

Anonymous said...

Tom B
M/36/5'10/195

Warm up 500M row

295/315/335/355x2(f)/355x1 (f)

500M cool down

Keith Peterson said...

M/31/5'11/180

185
205
225
295
315
325

Vince Kucala said...

M/46/178/5'8

185
205
225
235
255