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

June 25, 2012

CrossFit Cape Cod Workout Of The Day

‘The Chief’
5 Cycles Of 3 Minutes As Many Rounds Possible Of:
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Rest 1 Minute Between Each 3 Minute Cycle  

Nutrition Challenge Update
This Wednesday Between 4:30pm and 6:00pm White Lion Baking Company will be doing a free sampling-there will be complete exemption from the rules of the challenge during the sampling of “Paleo/Primal” Baked Goods!



MOBILITY



Endurance Athletes



Monday, Tuesday, Or Wednesday

Runners 4 x 600m



Triathlon

Bike 2 Miles x 4 Rounds. Rest 2:00

Practice Transitioning Onto Bike 



Wednesday, Thursday, Or Friday

Runners: Rest

Triathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition Time.



Saturday

Runners: Run 2 Miles Rest 7:00 Run 2 Miles

Triathlon: Swim 100m x 4 Rest 2:00 Between Efforts

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  1. Bushy Reply

    day 7 – 1 point

  2. Annmarie Reply

    1 point!

  3. mcgrail Reply

    Point

  4. Amy Sch Reply

    One point for me.

  5. Anonymous Reply

    Nicole S said…

    Day 7 = 1 point

    Shout out goes to Sabra for running a sub 9min mile!!! She was awesome and made it look easy!

  6. Anonymous Reply

    Day 7, 1 point. Marianna

  7. Anonymous Reply

    Kurt M
    Day 7 – 1 point

  8. Mark Lee Reply

    Way to go Sabra! Making lots of progress:)

  9. ErinM Reply

    1 point

  10. Michelle Reply

    1 point for Monday

  11. SarahSprague Reply

    Monday-1 point

  12. Anonymous Reply

    Joe N – 1 point for day 7

  13. Anonymous Reply

    Thanks Nicole and Mark! 1 more point-Sabra

  14. Michelle Reply

    0 point for Tuesday. Oopsie

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