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 29 SEPT 2009

Warm up
Smoke Stack run
Arm Circles 15F/15R
10 Pass throughs
10 OHS
PVC Drils

WOD
For time:
Run 1 mile
50 Ring dips
25 snatches (95/65#)
50 Ring dips
Run 1 mile


Great job by all athletes. The Snatch is a complex movement and needs to be practiced regularly. The Crossfit Journal has several excellent video clips which all can view. I also recommend you invest in a PVC pipe and practice the snatch and all CrossFit movements on your own. Doing this will allow you to master the various techniques for the major lifts we do.

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