Crossfit Cape Cod Monday January 4th 2016 WOD

3
Jan

Crossfit Cape Cod Monday January 4th 2016 WOD

Crossfit Cape Cod

Monday 1-4-16

Strength

Back squat

3-3-3-3-3 @ 85%

Met Con

Row 5k

Optional

parallette L sit holds

5 round of 20 sec work 40 sec rest

Congratulations to Jen Petit- Member of the Month

Jen has been here for a little over a year and has made such tremendous progress.  Her hard work and dedication is paying off.

Keep up the good work and many pr’s in the upcoming year!

Check out her bio under “success stories”!

32 Responses

    1. Jen

      Thank you Terry. One of my favorite days was
      Getting to know you during the competition. You have
      Been so supportive and I look forward to many more
      Days to come.

  1. Mase

    Jen, this is so well deserved!!! You have worked so hard and always with a smile on your face. You always have such determination during every wod. It’s so great how it has created a strong bond between you and Michael. It’s so great to see that mother/ son connection. He is so proud of you and we are too!! Congrats.

  2. Nicole

    Congratulations Jen! It’s always fun chasing you in a WOD!

    145# squat
    22:18 row
    Thank you Traci and the 8:30 class!

  3. Jen

    Thanks everyone. you guys are awesome. You are a fantastic coach, Mase and I look forward to a productive 2016!

  4. Sarah S

    Jen is one strong lady and always smiling!
    120#
    26:26 good grief I need to row more! Thanks Tyler for helping me push through to the end.

  5. M Rice

    24:55 thank you Sarah for pushing me all the way to a plate of awesomeness (Paleo lasagna).

    Jen – CONGRATULATIONS!!!! You always put a huge smile on my face whenever I see you! You are so strong!!!!

  6. Traci

    Congratulations Jen! I can’t believe its been a year! You bring such a positive and fun, hard working attitude every day! Well deserved! Oh, and you have a pretty awesome ringtone 😉

    Nice work today to the morning classes!! you all rowed your hearts out!

  7. Christopher Judkins

    Congratulations Jen! I remember the first day you came in and the progress you have made is a testament to your grit and determination. Can’t wait to see what 2016 has in store for you!

    Great to see so many people ready to attack that 5k row, amazing work tonight everyone!

  8. Ann workman

    Congrats Jen. It’s a rare day that you are not in the box, but today was one of those. Wanted wish you congrats in person. You’ve got a great positive attitude.

    95# bs cause I really struggle with all things squat
    24:46. A fun row

  9. Ann workman

    Congrats Jen. It’s a rare day that you are not in the box, but today was one of those. Wanted wish you congrats in person. You’ve got a great positive attitude.

    95# bs
    24:46.

  10. Mase

    145 BS
    Only rowed 2200…. Seized up in my back. My own fault on not keeping up with my mobility.
    You all did great with that row!! Special shout out to the two crazies with the elevation masks- josh and Allan!!