168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

July 16, 2012
Rich Froning Jr. CrossFit Games Champ 2011,2012
Annie Thorisdottir 2011,2012 CrossFit Games Champion





CrossFit Cape Cod Workout Of The Day


“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.



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  1. Anonymous Reply

    Kurt M
    1 point Sun! Is there going to be a weigh in at the end of the Paleo challenge!

  2. Amy Sch Reply

    0 Friday, 1 Saturday, 0 Sunday. Can we do Hope on Tuesday if you are in the challenge? I cannot get there today.

  3. SarahSprague Reply

    Fri, Sat, Sun=3 points! Yeah I can’t do Hope today either.

  4. mason Reply

    I am going to request again that Froning’s pic be posted everyday.:)

  5. Anonymous Reply

    1 point Monday! 1 more day :0). rebekah

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