168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

December 13, 2009

Monday

WOD

‘Helen’

3 Rounds For Time

Run 400m
21 Kettle Bell Swings 1.5/1
12 Pull Ups

Any one for ‘Heavy Helen?’ using the 2 pood and Chest to Bar Pull Ups?

Mike McGrail will be running the Boston Marathon-26 miles, 385 yards! Not just for himself but for an Alzheimer’s charity team and Mike is raising 3,000 dollars for the charity. Every Bit helps and if you would like to help Mike reach his goal we are starting a donation envelope at C3.

Don’t forget we are doing the active recovery class at 6:00pm Monday night and it is a partner class this time! Bring a friend or loved one or pair up with someone at the class. The cost is only ten dollars per participant.

Also, (it is a busy week) Firefighter Mike L is running a CPR certification on Thursday evening at 5:30. The cost is only twenty dollars to attend and you will receive your card from the state of Massachusetts. Mike will cover infant, child and adult CPR. We are cutting the 5:00 short so that all of the material can be covered in 3 hours.

EVERYONE is making incredible progress-I wish I had some photos to acknowledge everybody so if you have some statistics on what CrossFit has done for you -please bring them to my attention via e-mail or some other way. Every day I come across some awesome improvement from a client regarding weight loss, strength gains, increased performance and increased quality of life. I happened to notice these pics of Bobby Sorbello (don’t know who took the shots?) Bobby has made enormous strides. He came to us hoping to help his back problems. Well Bob has achieved much more than just ward off low back pain-he’s developed a strong powerful core that no longer gives him any problems. I watched as he did sets of 3 on the deadlift today with 355lbs! Bob has come a long way and there are dozens of other benchmarks that he has achieved-Congratulations Bobby! Keep up the great work!

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  1. mcgrail Reply

    Mark,

    Thanks for the support of my running of the 2010 Boston Marathon for the Alzheimer’s Association…I would have to think I would not even have attempted this marathon had it not been for your encouragement and training!

    Mike

    PS. I will have a website up by the end of the week that can take online donations

  2. Mark Lee Reply

    Sub 4 hour marathon for Mike McGrail coming in April! Thanks for the kind words-you are doing great!

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