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

April 28, 2010

Wednesday

WOD

Randomly select each movement from a hat and go in the order you choose each movement out of the hat. (If you can do this at home feel free) Everyone should have a different order.

“OPT”

135# power clean x 10 reps
30″ box jumps x 25 reps
10 muscle ups
Row 400 m (10)
25 GHD Raises
50 double unders
25 toes to bar
20 wall balls – 20# to 10ft
15 DB split jerk – 30#/h

toes to bar – hanging from bar, touch toes to bar with minimal arm bend, bend at hips only, you cannot touch down to reset unless fractioning; full extension of knees at top of power clean and box jumps, body perpendicular with floor at top of GHD Raises (NOT sit ups), damper 10 on rower, arms come to full extension at bottom and top of muscle ups

New T-Shirts are in-get yours for only 20 bucks!

UPCOMING EVENTS
-THURSDAY ACTIVE RECOVERY AT 6:30pm
-SATURDAY FOOD AND SOCIALIZING AFTER THE GROUP WOD ON SATURDAY
-RACE ON SUNDAY! SEASON OPENER! SEE BELOW…

Michael Forde Memorial Race
Mashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape Cod)
Contact: Julia Seligmann (Hospice and Palliative Care of Cape Cod), 765 Attucks Lane, Hyannis, MA, USA, 02601. 1-508-957-0250 jseligmann@hospicecapecod.org

Mashpee High School senior Dan Finn and Hospice & Palliative Care of Cape Cod invite the public to participate in the
Michael Forde Memorial Race May 2, 2010 at 10 a.m. starting at Mashpee High School. The registration fee for this 5k
Race/Walk is $10. Finn organized this race as his senior project in honor of Mr. Forde who taught for 17 years in the
Mashpee public school system and was very involved in the Mashpee Community. The race will benefit Hospice &
Palliative Care of Cape Cod’s McCarthy Care Center.

Join me at the Mashpee High School at 9am Sunday to enjoy supporting a good cause! If anyone would like to just take pictures let me know we need some good running shots for CrossFit Endurance.

I received the following from Kent…

Mark and Sarah,
Hope all is going well.

Here are a couple of pics from the Selkirk Mountains on a ski mountaineering trip I just returned home from. Summited some awesome peaks and skis or bootpacking up and then the ski down in some untouched powder.

CrossfitCapeCod did me well. I was able to skin up the mtns on skis for 7+ hours a day with little problem particularly considering how little running I did.

Probably see you this summer.
Kent


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