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 1-5-2009

Warm Up:
400m Run
Bear Crawl
Crab Walk
Plank Walk
Alligator Walk
Pass Throughs
Muscle up Progressions

WOD:
3 rounds for time of:
12 Muscle ups
75 Squats

Scaled as needed. Options were 3 pullups/3 dips per muscle up or muscle up progressions. Good effort by all. For those that had difficulty with this one way to hang tough!
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