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

August 26, 2011
Image From www.CrossFit.com

Friday

WOD

3 Rounds For Time

40 Sit Ups
30 Box Jumps 20/18
20 Pull Ups

Darn You Annie Sakamoto!

Burgener Warm Up Corrections wmv mov

Triathlon Training

Between Now and Next Friday
WOD 1.
Swim 2x 400 Rest 3:00 Between Rounds
WOD 2
Bike 5x2Miles. Immediately After Yo Finish The 2 Mile Bike Transition Into A 1:00 Run At Your 3.5 Mile Pace Rest 3:00 Minutes Between Rounds
Again, This Week It Is Recommended That You Only Do 4 WODs Plus This Endurance Work.

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  1. ErinM Reply

    31 HEROES WOD – 9/3/11 – 8:00AM

    On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

    Crossfit Cape Cod will be an affiliate hosting this event on September 3rd at 8:00am. You can register at 31heroes.com if you want to recieve a t-shirt, or you can show up and I will collect donations for the foundation! Every little bit counts. Please come have a great workout and show your support – as some of you may know – one of the Seals we lost was a Barnstable High School graduate – Chief Petty Officer (Seal) Kevin Houston of Hyannisport. Sign up or show up! Thanks!
    Erin

  2. KristinP Reply

    I’m so there…and my big butt is getting up that rope in support of a great cause (and an awesome partner 🙂

  3. mason Reply

    I’m in. If someone needs a partner, I will do the running portion of it.

  4. ErinM Reply

    Chris- we will partner people up that morning- and if you can only run because of your back that’s fine!
    Oh and the WOD is posted on 31heroes.com!

  5. mason Reply

    Great-thanks Erin!

  6. Drew Reply

    That “Darn you Annie” post was a great reminder about form and quality. Taking pride in the perfection of the movement and not the weight you are moving is a hard lesson to learn.

  7. Anonymous Reply

    Is the gym open today? There’s no WOD posted, and I know some are without power?

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