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January 18, 2013
CrossFit Cape Cod Workout Of The Day

3 Rounds For Time

50 Air Squats
21 Ring Dips
3 Rope Climbs*

*Scale 21 Knees To Elbows

The message is not keep going if you are hurt…it’s simply don’t give up on the race.

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  1. Shanna Reply

    Definitely just shed a tear for that video!

  2. Erin Meagher Reply

    Great video! I’m crying myself to sleep now:)

  3. Mark Lee Reply

    Yeah I normally don’t go for that kind of thing but I think this flu has me feeling emotional!

  4. Jack Reply

    Glad to see your alive Mark, get better soon.

    I came home today and reflected on my experiences with CF Cape Cod. This “Box” is not like anything I have ever experienced. Your genuine compassion and concern for everyone is SO apparent everytime I walk in the door. THANK YOU!!!!

    See ya’ll next week.

  5. WhiteLionBakingCo Miles Reply


  6. Jennifer Grace Reply

    21:01 with box dips and knees to elbows. I’m also having a sappy I love crossfit moment so here it goes…I joined three months ago and it was one of the best decisions I have ever made. Lost ten pounds and reversed my thyroid issue….so to the trainers and other crossfitters that have been so supportive, thank you for the encouragement! If you’re reading this wondering if you should try crossfit, get off the couch and go to the free baseline class tomorrow!! Okay, done being sappy now 🙂

  7. Mark Lee Reply

    Congratulations Jennifer, That’s Awesome!!!

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