Congratulations To The CrossFit Cape Cod Rowing Team!!! Thank you to all who participated and congratulations to Greg Benton, Ryan Moore, Jessie Eldridge, Dave Churbuck, Mike McGrail, Lilan Hauser, Erica Fortuno, Amy Kestenbaum, Jeanette Wattka, Drew Bolin, and Sarah Sprauge Who all rowed over 100,000 meters in 30 days!!! The team rowed a total of 1,763,447 meters!!! There were 311 teams that participated-CrossFit Cape Cod finished 48th-not bad for only 26 people who did it as their second means of working out.



3 Sets Max L-Sit

Followed By

4 Rounds Rest 3-5 Minutes Between Rounds
Front Squat x 7
Max Reps Ring Push Ups
Garage Games Competitors Use The Ab Mat as a target for your chest to touch in the ring push ups.

A good front squat session from CrossFit.coms you tube page.

There are only 2 weeks left in the Look Feel and Perform Better Nutrition Challenge! Be sure to keep writing down your points and finish out the challenge!

Cool Quote From CrossFit.com
“The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails.”– William Arthur Ward

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