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

Month

June 2010

Wednesday WOD 21-15-9Toes To Bar 2 Push Up BurpeesBox Jumps 24/20 No ‘splashing’ the burpees-these are supposed to be legit full range push ups from a planked position. Coaches CornerDid the total reveal any particular strength deficits? Lets say that you know that...
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Tuesday WOD CrossFit Total 1 Rep Max Deadlift1 Rep Max Press1 Rep Max Back Squat Add the total of the three lifts for your score. There will be a modified schedule this week- as it stands right now some likely changes are that there will not be a 3:30 on Friday or a 7:15am on...
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Nicole and Sarah for their first official butterfly kips. Monday WOD In any order with adequate recovery between events…Run 1 Mile for time. Row 2k For time. 2010 CrrossFit Games Sectional/Regional Highlights wmv mov
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Friday WOD3 Sets Max Rep Strict Pull Ups Followed By 5 Rounds 15 Steps Overhead Walking Lunge 45/3521 Burpees Completely spaced it yesterday-(sorry Kristin)- Congratulations to Kristin P. on her first Pull Up! From being terrified in 2 black bands (!) to multiple kipping pull...
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Thursday WOD Back Squat 3-3-3 (Work Up To 3rm- Do 3 Sets) Followed By… For TimeRow 500m50 One Arm Dumbell Snatches Each Side (100 Total) 50 Pull Ups We hope that you will join us for Active recovery Thursday night at 6:30 with the amazing Amy S.- only 10 dollars per person!...
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Wednesday WOD Split Jerk Work Up To A 1 Rep Max Followed By Tabata Mash Up Of Push UpsSit Ups Alternate Between The 2 Movements 20 seconds on 10 seconds rest for 8 rounds each. I am pleased to let you all know that Amy S has agreed to do another Active Recovery Class This...
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Our Very Own (Mostly Robb’s) Ann Workman From Down Under!Hi Everyone, The first activity my daughter, Jessica and I did in Australia was goto xfit. We walked in to “Kelly”. Jess couldn’t believe how hard itwas. I struggled with it too and only completed 3...
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CrossFit Endurance Certification Group Photo Courtesy CrossFit Endurance Monday WOD Deadlift3-3-3 Followed By… Annie 50-40-30-20-10Double UndersSit Ups Running Mechanics Analogy wmv mov “He that sympathizes in all the happiness of others, perhaps himself enjoys the...
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Running And Endurance Certification Being Held From 9-4 Saturday and Sunday

We will have open gym at the 12 noon lunch break then resume with the certification promptly at 1:00. Following the certification at 4:00 we will have “refreshments” and some paleo desserts and then whomever would like to join us can come along to Seafood Sam’s...
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Friday WOD Karen 150 Wall Ball Shots For TimeGuys Use 20lb ball to a 10 ft target Ladies use 14lb Ball to an 8ft target Khalipa vs Karen wmv mov Because of the CrossFit Endurance Certification Saturday and Sunday We will have classes at 12:00 sharp both days-if you can show up a...
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