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

June 24, 2012

CrossFit Cape Cod Workout Of The Day

5 Rounds
5 Reps Max Shoulder Press
Max Toes To Bar
Rest As Needed Between Rounds

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!


Endurance Athletes

Monday, Tuesday, Or Wednesday
Runners 4 x 600m

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.

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. KristinP Reply

    Beautiful day + Paw Sox game = 0 points

  2. Marianna Reply

    0 points for Saturday and Sunday. But at least it was only red wine. Isn’t wine a superfood anyway?

  3. Anonymous Reply

    1 point for Rebekah for Sunday. It was a hard fight today but came out on top.

  4. Amy Sch Reply

    1 point for Sunday.

  5. ErinM Reply

    I point:)

  6. Michelle Reply

    1 point each for Saturday and Sunday.

  7. SarahSprague Reply

    Friday, Saturday, Sunday = 3 points!

  8. mike mcl. Reply

    sweet pic. zach

  9. Anonymous Reply

    Kurt M
    2 points for the weekend!

  10. Anonymous Reply

    Nicole S said…

    Day 6 = 1 point

  11. Anonymous Reply

    Nicole S said…

    Hey Mark and Sarah, if you heard a lot of sirens going by your house this afternoon….that wasn’t me…lol

  12. Annmarie Reply

    1 point for Saturday and 1 point for Sunday!

  13. Bushy Reply

    zach – sweet pic. i particularly like the outfit coordination.

    day 3 – 1 point
    day 4 – 1 point
    day 5 – 0 points
    day 6 – 0 points
    (why do you pluralize zero, by the way?)

    hope score – 173 Rx

  14. mcgrail Reply

    Zach “the sled” Smith, looking strong.

    Weekend = 2 pts
    Hope 192

  15. Nettie Reply

    Through day 7 – 2 pts. Yup, not the best way to start the challenge. I couldn’t make it in to do Hope Sat and was just going to quit and donate the $15 but I think I’ll start fresh tomorrow. I know I’m not “in” anymore but I’ll do Hope with everyone at the end just for kicks. New goal – 25 points!

  16. Anonymous Reply

    2 points for the weekend, 1 point for friday, 100% so far. Hope score 135- scaled used 35lbs on the bar, 12#box,and green and blue bands-Sabra

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