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

Month

December 2009

Thursday WOD Front Squat 3-3-3-3-3 Monthly Goals by Heather Bergeron of CrossFit New England About four months ago, Ben got tired of looking at the same old stuff that was clogging up the side white boards in the gym: a laundry list of typical goats and sample workouts on how to...
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I will have an assortment of the mandatory bling sometime in January but here is version 1.1 of the C3 Skill Sheet Also to be included is a body weight chart to help easily convert percentages. Thank you very much Mike McGrail for your help. Thank you to everyone who came to the...
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We will miss you guys! Cant Wait til you all get back! Left to right, Bobby S., Molly S.,Elise L, Shanna B., Bobby L., Heather W., Bryce B. WOD Tuesday 10-9-8-7-6-5-4-3-2-1 Deadlift 225/155Ring Push UpsHanging Clean 135/95
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Party Details In The Comments

Monday WOD Ms Many Rounds As Possible in 20 Minutes 15 Double Unders15 Sumo Deadlift High Pulls 65/4515 Ab Mat Sit Ups To help keep things organized and so that everyone gets the best possible experience at CrossFit Cape Cod, there are a few things in the works…The first is...
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Schedule Error-Sorry

Sorry for the inconvenience but I posted the schedule as if it were for a Friday-some of you may have wondered why we would be open from 4-6 on a Saturday I goofed up and got my days mixed up. The actual schedule is that we will be open from 1pm-3:30pm. SATURDAY WOD Lunge 400...
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We are closed today but tomorrow we are having open open gym from 10-12 and then again from 4-6. Have a great day off and enjoy the time with your families!
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Our schedule tomorrow is- Open Gym from 1pm-3pm

“The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse” Carlos Casteneda You are not at the mercy of circumstances-you can choose to be a warrior and...
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Wednesday WOD 25 Burpees 15 Back Squats 50%of 1rm 25 Burpees 15 Back Squats 50%of 1rm 25 Burpees 15 Back Squats 50%0f 1rm 25 Burpees 1rm=1 rep max. So it is suggested that if you can squat 200lbs one time for your heaviest squat- you will use 100lbs for the WOD. Realistically you...
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Trouble Over Head Squatting? Like Funny Videos? Click Here. WOD 50 Double Unders21 Handstand Push Ups21 Strict Pull Ups50 Double Unders15 Handstand Push Ups15 Strict Pull Ups50 Double Unders9 Handstand Push Ups9 Strict Pull Ups As you can see this is a 21-15-9 WOD but you do 50...
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No 6:30am

Harley Gange Sorry for the inconvenience but there will not be a 6:30am class. we will have a 9,12, 4&5 o’clock class. Monday WOD Deadlift 3×5 Finisher 10 toes to bar 15 sit ups all unbroken. Rest 2 minutes repeat 4 rounds.
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