168 Industrial Dr
Mashpee, MA 02649
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August 19, 2010




For Time

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

To Scale Modify The Number Of Reps And Substitute A Modified Muscle Up Shown At The End Of This Video WMV MOV

Air Squat Demo An Explanation WMV MOV

Today Was Michelle Bruno’s Last WOD Now She And Her Family Are Going Home To Luxembourg. It Made Me Realize That Very Shortly All Of These Great People That We Have Had The Pleasure To Have With Us For The Summer Are Headed Home Until Next Year. We Will Really Miss You All And It Has Been A Real Pleasure. It Is A Completely Unexplainable Phenomenon That CrossFitters Are Just Some Of The Best People You Could Ask To Be Around, Thanks For A Great Season And We Will Look Forward To Next Time!

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  1. Dana Reply

    This is Nick’s and my last week at Crossfit of Cape Cod. i just want to send a huge thank you to Mark and Sarah and all you Cape Crossfitters for welcoming us. I feel I have a home away from home. It was a pleasure meeting and working out with you all. You are truly a wonderful group of people as well as incredible athletes. Thank you also for my Burpee challenge support! I’ll let you know how I do on the 100th day. I’ll be sure to stop by when down on weekends during the off season. Thanks for everything!

  2. Drew Reply

    Dana it was a pleasure working out with you and sorry to see you go. Also, way to go on the burpee challenge! that is something to be real proud of. It’s so impressive to see some one do a challenge that i know i never, ever, ever want to try, yet i know i should. Come back soon.

    I’ve been so busy at work lately, end of August always kills me, can’t wait to get back on a regular schedule.

  3. Littles Reply

    Dana, so nice to meet you and your son. YOU are in incredible shape, fun working out with you.
    Take care!

  4. Kristin Reply

    Aw, Dana I’m really gonna miss working out with you! You’ve certainly helped me through more than one grueling wod! Have a great year…see ya next summer 🙂

  5. mcgrail Reply

    Dana, It was great meeting you…although, now that I am 50 days into my burpee challenge (thanks to you), I have to question what the heck I was thinking! Good luck on your Paleo challenge when you get back to “real life”. Hope to see you again soon.

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