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
Smokestack run
Cindy
Med-ball cleans

WOD
"Badger"
3 rounds
30 cleans (95#/65#)
30 pull-ups
800m run

Scaling was accomplished by reducing weights and/or using bands/jumping for pull-ups. It was hot and humid for the afternoon crew...but everyone did all 3 rounds. Way to Hang Tough!

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.
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2 comments:

Erin B said...

Great coaching by Chris and Jose...thanks for keeping with me until the end of the workout.

65#/blue band

42:31

August 10, 2009 at 5:31 PM
Keith Peterson said...

M/31/5'11/180

Great workout. It was a fantastically horrible way to start the week.

As Rx'd

27:33

August 12, 2009 at 5:22 PM

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