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

16 Sept
Warm up:
PM Ammo run
2 rds 10 pull ups, 10 dips, 15 squats
WOD
Front Squat 1-1-1-1-1-1-1

Wes Bird and Paul Sowa posted top efforts and PRs today, both of them lifting 255. Great job fellas.
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17 Sept
WOD
20 min AMRAP
15 Bar Dips
10 L pullups
50 ft walking lunge

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2 comments:

Anonymous said...

Wes
M/25/5'10/183

Front Squats
195
205
215
225
235
245
255(PR)

September 17, 2009 at 6:42 AM
Matt said...

6 rds + 10 dips

September 17, 2009 at 11:27 AM

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