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

Month

September 2009

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” — Ralph Waldo Emerson Thank you all for helping to keep the noise down by not dropping weights. I know that we are all doing our best to get the workouts that we...
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TuesdayWarm Up 4 Way 400m Run-1.Lateral -right leading 2. Backward 3. Lateral- left leading 4. Run Forward 90% effort.7x Walk Out With Push Up x 2Spider-manMobilityLight Stretch WOD Choose One Of the Following A.5 Rounds for time5 Deadlifts 275lbs 10 Burpees (from CF Games 08)...
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Monday 28th Warm Up Med Ball Conga x 44 Way Quick Feet Bear CrawlMobility Movement ReviewSet Up Stations WOD 5 Rounds For Time135/95 1 Press, 3 Push Press, 5 Push Jerk, 15 Sit Ups Finisher 3 Rounds Focusing On Technique Pistols MOV video WMV VideoRing Dips MOV Video WMV Video...
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Saturday Make Up a Missed WOD or work on skills and drills. Or just cheer people on and stretch out. Click to see an AWESOME video!!! Show Your Friends! In other news check out Heather on the pull up bar!
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“Crossfit in a nutshell: I HATE this. Must do MORE! ” – TexasPatrick Friday WOD “Daniel” For time: 50 Pull-ups400 meter run95 pound Thruster, 21 reps800 meter run95 pound Thruster, 21 reps400 meter run50 Pull-ups Big Dawgs:As rx’d Porch:For time:35 Pull-ups400...
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Class Times Are 6:30, 4:00 and 5:00 Only Thursday

Thursday WOD Five rounds for time of:25 Knees To Elbows25 Deadlifts 95/65 There were a handful of noteworthy member accomplishments today: Congrats to Nettie on her first (and second) Pull Up! Nicole did 31 consecutive push ups!Drew had a 30lb Pr on his front squat!Heather did...
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Stay Late Tomorrow and Say Goodbye to Tim and enjoy Paleo Potluck

Wednesday WOD Front squat 3-3-3-3-3 reps Running Team- Check out these videos. (Language not always suitable for kids) Laura DeMarco shares her nutritional journey that led her to where she is-one of CrossFit’s fittest women. It all began with teenage body issues. I read...
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We are holding an additional class at 9:00am Monday, Tuesday, Wednesday, and Friday. Come on in and encourage our new Athletes! Tuesday WOD “Annie” 50-40-30-20 and 10 rep rounds of:Double-undersSit-ups Running Team Post WOD Bike: 6 x 1/4M @90% of best avg. Rest...
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Monday WOD “Diane” 21-15-9 reps of:Deadlift 225Handstand push-ups From The first time “Diane” was posted on Crossfit.comThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to...
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Sign Up For Our Racing Team!

Saturday Make Up A Missed WOD at 7:15am or 1:00pm Let’s get a racing team together! The good weather is going to be gone soon and there are still a couple of local races left. One is October 10th and it finishes right in the commons-it is a 10k. The second is November 1st...
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