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

January 27, 2010

Ashley stayed after the WOD to play and earn a spot on the board-Nice work Ashley!

Wednesday

WOD

7 Rounds For Time

10 Sumo Deadlift High Pull 95/65
10 Ring Dips

Thanks for letting us know about this upcoming race Ben!

Speaking of which, if anyone wants to add some endurance work to their day…

Choose one of the following
Bike: 8 x 1/2 mi all out sprints w/ 2 min. recoveries….
Run: 10 x 100m all out sprints with 90 sec. recoveries… .
C2: 10 x 125m all out sprints w/ 1 min. recoveries…

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  1. Nicole Reply

    Nice work Ashley!

    Mark-I love how the shadow casts CrossFit across the box!

  2. T Reply

    Ditto

  3. Jane Reply

    What a great picture Mark! Ashley, awesome job!

  4. Jane Reply

    More ring dips, really, Mark?

  5. Nicole S. Reply

    Mark great pic! Ashley, I watched you do this…you made it look effortless! Way to go! Thanks for being our cheerleader today during sprints!

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