Standing on the moon, With nothing left to do, A lovely view of heaven, But I’d rather be with you .–Grateful Dead



Bench Press 5-5-5-5-5

Followed By 100 Pull Ups and 100 Sit Ups For Time. Complete the pull ups before doing the sit ups. If you have some exposure try the GHD.

Group Warm Up Bear Crawl and Rowing- Samson Stretch then light Bench Press and technique review.

The Next Race is The Mashpee Fire Fighters Annual 5k. If you are in town that day we are going to try to get as many people as possible from C3 to participate. It is for a good cause and will be a good experience. Even if you walk most of it, please fill out an application at CrossFit. I am going to bring the applications to the fire station and it looks as if they are going to let us have a table with info about CrossFit at the post race festivities. I am also taking pre orders for a limited addition race shirt made of dri-fit material available in long sleeve 30$ and short sleeve 25$. We are also doing winter hats (I still need to get pricing) that say CrossFit Cape Cod and Zip Up Hoodies 40$. These are all pre order and are available in an assortment of colors. Please place orders and pre pay as soon as possible so we can have all of our new gear for the next road race.

If there is interest in a final race of the season on November 26th Please let me know

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