I just wanted to take a quick minute and give a gigantic THANK YOU to each and every person that came out this Saturday to support CFG at Relay for Life. While we had a goal of rowing 1 million meters and came up short, the accomplishment of what we actually DID DO is far more important to recognize! And beyond that, so is the impact that every single one of you had on the fight to end cancer. Thank you from the bottom of my heart for supporting this great cause.
Next, and because it wouldn’t have happened without them, I want to give an extra special shout-out to two of our coaches who took this weekend and completely ran it on their own – Coach Heather and Coach Mark. Although I was not able to be there because of prior arrangements in our vacation plans, Relay went off without a hitch and I can honestly say that I couldn’t have done it any better myself. Rest assured that I slept easy knowing that they had everything under control.

This Guy…rower a FULL MARATHON! 42,195m!

Finally, I would personally like to thank all of our wonderful coaches for filling in for me while the Martin family enjoyed some much needed time away to recharge our batteries. It simply would not have been possible without the help of Heather, Mark, Lowell, Margaret, Leigh-Ann, Jim, and Stephanie. Thank you guys, you’re the best!


A. Warm-Up:

Double Unders & Dynamic Stretching

Accumulate 1 minute in L Sit, then- 3 minutes push up plank- 30 hollow body rock exercise


5 Rounds –

15 Wall Balls (20/14)

30 Double Unders

(Rest two minutes between rounds- Post fastest and slowest times)
Pigeon stretch

people working out in a group fitness class


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