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:
Stretch individually

WOD:
Run 5K and Row 2K

Very strong performance by Keith today. This was tough at transition point regardless of whether you ran first then rowed or rowed first then ran. Great Job by all athletes.

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3 comments:

Vince Kucala said...

M/46/5'8/178

35:20

Rowed first with a time of 7:49. Tranisition from the rower to running took a few minutes. Good run course.

September 10, 2009 at 9:14 AM
Ethan said...

M/36/6ft/165
31:08
Rowed a 7:17, transition to the run and then the wait for the train at the RR tracks cost me some time.

September 10, 2009 at 5:56 PM
Anonymous said...

Tom B
M/37/5'10/195

Ran first, then rowed. After the run was done I realized I didn't start my watch. Yeah I'm that guy. Rowed 8:03. Transition from row to run was interesting, I thought I was rowing faster/harder then I really was.

September 10, 2009 at 6:38 PM

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