New QCCF policies effective immediately:
NOTE: We are tightening up a few things at QCCF. Not to be a pain in your butt… we are trying to maintain quality training and give you what you pay for! As we grow we need to have more control the little things in order to keep control of quality and the big picture of QCCF. Thanks for your cooperation and understanding!

-We must have a 30 day notice prior to “freezing” accounts.
-You must fill out an early termination form at the gym before the “freeze” goes into effect.
-Once your account is frozen, you are forfeiting your class times. If they are available when you return, you are welcome to come back to those classes.
-In order to hold your place in your contract, you will continue to be charged $30 for each month you are gone. If you choose to not pay this fee, your contract will start over from the day you return.

Please contact Tifani at tifani@qccrossfit.com for questions

Part 1)
Push Press 5-5-5-5-5

Part 2)
Chipper
Row 1K (record time)
rest 3 min exactly
50/40/30 Toes to Bar
50 KB Swings (70/55) (55/35) (45/25)
50/40/30 HR Push Ups
record total time. (including the 3 min rest)

Part 3)
3X
15 Band Pull Aparts
15 Band front raised