At the risk of overkill, ย I wanted to thank everyone at CF one more time for helping me makeย Saturdayย as memorable and special for Melissa as possible. ย When I thought of the idea, I was initially apprehensive as I didn’t want to appear like I was seeking out attention. ย However, ย it seemed to make sense if I could pull it off, as Melissa and I met at CF Southie and have developed a great circle of friends who we hang out with outside of the box. ย After talking to multiple people, we all agreed it was the right idea. ย
What I wasn’t prepared for, was the overwhelming amount of genuine enthusiasm from the entire community. ย Our friends were incredibly eager to help plan and contribute to the event, however they went above and beyond. ย They rescheduled plans and some showed up even though they couldn’t work out. ย Most importantly, ย they helped me keep a secret for an entire week.ย
The coaches were nothing short of incredible, starting with making the WOD proposal friendly. ย Christina and Haley made sure the morning ran smoothly, distracting Melissa so we could smuggle in ciders and cupcakes, ย taking pictures, and even reminding me mid-class to pick a song for the big event. ย Chuck rescheduled his trip to the Cape, so he could take pictures on his day off. His Facebook post with captioned photos captured the entire event perfectly. ย Lastly, Andrea coached a great class and kept track of our rounds to make sure the entire class would be back in time.
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I also wasn’t prepared for the final moments, when I finished my run the entire group started yelling as we waited for Melissa. Its not on the videos that I’ve seen, but a few seconds before Melissa made it back, ย I turned to everyone and said “you guys are the freaking best” and I really meant it. ย
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There aren’t many places where something like this is possible, we’re fortunate to be a part of one where it is. ย Crossfit is about a lot of things including physical development and overcoming mental challenges. ย However, ย most of all its about the people, ย and ours kick ass.
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Tom and Melissa
September Bootcamp starts tomorrow. ย It’s not to late for your friends to sign up. ย Click here for more details.
GameFace Media will be at the box all day on Wednesday taking pictures. Get ready to update your profile pic!
Strength
Back Squat
5-5-5-5-5
-Between sets complete 10 lateral steps in each direction with thera-band
WOD
30-20-10
Pistols
Toes to Bar
Kettlebell Swings (2,1.5)
Level 2 (1.5,1)
Level 1 (1,0.75)
Conditioning Class – WOD:
5 Rounds
In 3 minute, complete:
400m Run + AMRAP Burpees
Rest 1 minute
Conditioning Class – Core:
3 Rounds
10 GHD Sit Ups
10 Back Extensions
*ADV: add weight
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