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.

OHS Heavy!!

Warm up:
Pm Ammo
100m Sprint x 4
OHS work w/ PVC pipe

WOD
3x3x3x3x3 Over Head Squats

The Overhead Squat
Want to work your "core"? Than the overhead squats is what you should be doing. The overhead squat is the ultimate exercise for mid-line stabilization. It is, however, a very humbling movement. Hang Tough!!

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2 comments:

Vince Kucala said...

M/46/178/5'8

Very Humbling - need to work on midline Stabilization.

65/75/85/95/100lb

First try at 100 failed after the first rep. Second attempt got all three. This is one of my goats!

September 3, 2009 at 6:35 PM
Anonymous said...

Tom B

M/37/5'10/195

135/155/165/185(f)/175

Did some warm ups at lighter weight. The 185 didn't feel heavy I just lost my core and once again sound council was provided that I need shoes (and more chalk).

September 3, 2009 at 7:19 PM

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