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

Month

August 2010

Tuesday WOD A.*HansenFive rounds: 30 reps, 2 pood Kettlebell swing30 Burpees30 Glute-ham sit-ups*Only Use These Movements At This Weight If You Know You Can Do It All Rx’d In Under 38 Minutes B.5 Rounds1.5/1 KB Swings 20 Reps20 Burpees20 Butterfly Sit Ups (Bottoms Of Feet...
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Bushy has put some hard work in at CrossFit and run far less than in the past. It seems like a paradox but all the CrossFitting and less running helped him to a personal best at the Falmouth Road Race today, running the 7 miler in just over 52 minutes. This was even faster than...
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Katie B. on the 25th rep of her 24″ Box Jumps During “Nutts” Friday WOD Amrap 20 MinutesMinutes10 Supine Ring Pull Ups*10 True Push Ups#10×10 Meter Shuttle If You Just Need That Hero WOD that I promised, Do RJ. You’ll find it in the FAQ on...
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Thursday WOD 75 Un-Anchored Sit Ups With Bottoms Of Feet Together-Touch Behind Your Head At The Bottom And Touch Your Feet At The Top75 Air Squats30 Strict Knees To Elbows60 Steps Walking Lunge20 Wipers40 Pistols Switch Back And Forth Between Right And Left Leg Remember Will...
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Sarah With The Thousand Yard Stare As She Lowers Into An Assisted Iron Cross At The Gymnastics Cert. Photo By Nicole G.Wednesday WOD A. Option 30 Minute Time CapAndrew “Nutts” Nuttal 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50...
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Back SquatWork Up To Your 3 Rep MaxDo 5 Sets Of 3 At That Weight Each Attempt Counts As A Set. Followed By L-Sits Or L-TucksAccumulate 2:00 Rest As Much As You Need To Make It As Legit As You Can. Only 90 degrees or higher gets on the board. I am often asked question such as...
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Just A Heads Up The Hero Wods Will Have A Time Cap If They Are Likely To Go Over 40 Minutes. This Will Encourage Everyone To Scale Appropriately-Because When The Time Allotted Is Up-The Work Out Is Over. There Will Also Be Another Option Posted In Some Cases. For DT The Cap Is 20...
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Gymnastic Certification With Jeff Tucker

Schedule Reminder- Saturday There Is No 7:15 Class. There Will Be Open Gym At 12:00 Sharp For The Lunch Break Which Ends Promptly At 1:00. Sunday We Are Closed For ALL Classes. The Schedule At The Cert Doesn’t Allow For Any Exceptions. We Are Going Out With Tucker To...
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Please Remember that because we are hosting the Gymnastics Cert there will not be a 7:15am on Saturday. We will have a 12:00 open gym and we are closed on Sunday. (Thanks Bushy for letting me use this picture of you) Friday WOD Badger3 rounds for time.95 pound Squat clean, 30...
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Thursday We are going to take one day away from the hero WODs after a very hard 3 day cycle… WODA. Part ‘Annie’ 50-40-30-20-10 Double UndersSit Ups Remember we have Jump Ropes For 20 dollars. The Clock Will Run For Up To 17 Minutes Then Do The B. Part Weather...
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