Mobility
Pain ball shoulder
3 min per side
Skill
OH Squat
WOD
“Nancy”
5 rounds
Run 400m
15 OH Squats 95/65
Scale according to capabilities
Weekend Schedule
QCCF is proud to be sending 2 teams to Chicago this weekend to compete in the NorthCentral Regional. We have a great shot at sending a team to LA for the CF Games.
We hope that a huge crew of people try to make it up to watch!!!
Our schedule for Thursday, Friday, Saturday is as follows :
Thursday -
AM classes are normal
PM classes are normal other than – NO 6:15 or 7:00 (davenport) NO 6:30 (motown)
Friday – (everyone come to davenport!!!! No classes at motown)
5:30 am
5:30 pm
ONLY
Saturday-
No classes
