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
am class
2 laps
10 squats
10 push-ups
pm class
10 each push-ups, sit-ups, squats

WOD
team of 4
52 lengths
200 push-ups
40 lengths
300 sit-ups
32 lengths
400 squats

team of 3
39 lengths
150 push-ups
30 lengths
225 sit-ups
24 lengths
300 squats

The pool has been an excellent augment to our CF work-outs. It will be a shame when the pool closes and we have to put away our suits for the winter. A great effort by all. Wilson made huge progess today by putting his face in the water...GREAT JOB Wilson! And, in the men vs. women the gals kicked some serious boy butt!
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1 comment:

Erin B said...

Gin, Erin, Katherine, and Kristen
59:18
avg 14:45 (approx)
Good push! It was a great workout.

August 13, 2009 at 5:10 PM

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