15

Oct

# CrossFit Cape Cod Friday October 16th

Get a Car Decal Today! Rep Our Box With Pride!

**CrossFit Cape Cod WOD**

CrossFit Total

Find a 1 Rep Max

Back Squat

Press

Deadlift

**Optional**

Not For Time, But For Quality

Move Through The Following For 15 Minutes

1 Legless Rope Climb

10 Pistols

10 GHD Sit Ups

**Nutrition Challenge Day 10! **

Congratulations, we’ve reached double digits! 1/3 of the way there!

Do you feel stalled out? First off don’t weigh yourself everyday. Once a week at the same time of day is a good way to see what kind of progress you’ve made. Something else everyone could benefit from at this point is to write down everything you eat for a few days and bring it to a coach. This will help determine where there could be room for adjustments to help you reach your goals. Keep it up!

Shoot! I meant to get a decal today! Are they at the box?

Great to see everyone:)

155# back squat

65# press

175# deadlift

Michelle powerhouse Hatch killed it!

Thanks Josh!

Had to go to the YMCA for this today

240# bench PR

315 squat PR

325 deadlift PR

425# BS / 205# Press /475# DL

1105# total

All 10# PR’s actually. Glad I could get my butt up at 5am for this one.

Beast Mode ON!

Holy cats! 1100# is like lifting every member of my family … twice!

Back squat 185# (15# PR)

Press 90#

Deadlift 220# (20# PR)

Mark knows what he’s doing with this programming stuff! I’ll only tell him like 20 more times. 🙂

What an awesome morning! So many great lifts made! It really fires me up to see everyone making such amazing progress!!!

Back Squat: 220

Press: 110

Dead Lift: 295 (30PR)

Total: 625

175# back squat

75# press

255# deadlift

505# total 10# PR’s on back squat and deadlift

175#, 80#, 185#

Total 440#

So strong today everyone!

185# Back squat

85# Press

195# Dead Lift

I was so excited! In just over 3 months being back at Crossfit my strength is coming back!

170 BS, 80 press, 240 DL.

406#,185# press, 435#DL CF total 1026#

saw some great stuff today and had a lot of fun!!