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 9 Oct 2009

"A WHOLE LOTTA PULLIN"

Warm Up
400 M jog
Complete 2 rounds
15 Squats
5 Pushups
15 Pass throughs

WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95/65lb, 21 reps
Pull-ups 15 reps

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1 comment:

Unknown said...

hmmm this one was, shall i say fun?

4 rds and a row-65# and band

-Jesus

October 9, 2009 at 2:46 PM

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