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

Month

June 2011

Saturday Sign Up For Either 9am or 10am-Sign In Sheet Will Be On The Desk At C3-First Come First Serve. We Will Not Have a 7am or Noon Class This Week. We are Closed on Monday The 4th.

Post Race Hose Down At The Warrior Dash-From Nicole Stanley Thursday WOD Deadlift Find your 5 rep max in 10 Minutes Followed By Tabata RowRest 1 MinuteTabata Sit UpRest 1 MinuteTabata Hanging Dumbell Cleans 40/30Rest 1 MinuteTabata 10 meter sprints Score Lowest Rounds Staying At...
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Ben Smith Tuesday WOD A. Helen 3 Rounds For Time Run 40021 KB Swings 1.5/112 Pull Ups OR B.Run 120063 KB Swings 1.5/136 Pull UpsRun 80042 KB Swings 1.5/124 Pull UpsRun 400 21 KB Swings12 Pull Ups Mikko-One Goal wmv mov
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CrossFit Cape Codders at the Wrrior Dash! Feel Free to write your reviews in the comments! Monday WOD Press3-3-3-3-3 Followed By Add 10 Pounds to the best press weight you did and do 1 Round For Time: 20 Shoulder to Overhead40 Burpees over your bar. Facing and jumping...
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Friday WOD For Time: 10 Clean and Jerks 135/9550 Sit Ups8 Clean and Jerks 135/9540 Sit Ups6 Clean and Jerks 135/9530 Sit Ups4 Clean and Jerks 135/9520 Sit Ups2 Clean and Jerks 135/9510 Sit Ups These are power cleans and it is expected that everyone who needs to will scale. Check...
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Team and Masters Hopefulls Sign Up This Week!!!

Thursday WOD ‘Squat Cluster’ Complete 25 reps:Squat @ 85-90% of 1 RM *Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps. *If you rest longer than 30...
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Team Sign Up On The Counter-Who’s Interested?

Photo By Pat ‘Rankel’ AMRAP 20 MinutesDeadlift 6 reps 225/1557 Burpee pull-ups10 Kettlebell swings, 2 pood/1.5 PoodRun 200 meters Sub for the burpee pull ups is a burpee, jump on the box you are using to reach the bar, and do a jumping pull up all in one rep....
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Please Sign Up At CrossFit Cape Cod If You Are Interested InTraining For Team Competition

A Picture From The Team Competition At Last Years CrossFit Games Tuesday WOD Row 50050 Air SquatsRun 80040 Wall Balls100 Double Unders30 Front Squats 95/65 Regional Update
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Monday WOD As Many Rounds As Possible In 15 Minutes  3 Hang Power Snatches 60% 1 RM 2 Rounds Of: 3 Pull Ups 6 Push Ups 9 Box Jumps 20/18 Repeat For Max Number Of Rounds In 15 Minutes-The 3 Snatches and 2 Rounds Is Counted as 1 Round Of The WOD North East Regional Recap
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Saturday we will only have an 8am class, then we will be going to the N. East CrossFit Games Regional  in Canton Mass at the Reebok World HQ. All are welcome! Photo From The CrossFit Games Mid Atlantic Regional Friday WOD  The Filthy 50 For time: 50...
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Adjusted Class Schedule Saturday

ThursdayWOD :30 on :30 off 6 RoundsStrict NO Kipping Pull UpsSledge Hammer Strikes 3 Rounds Right Side,3 Rounds Left SideUnanchored Sit Ups Rotate to The Next Station Each Round Rather Than Stay In One Spot For 6 Consecutive Rounds. PLEASE NOTE THAT SATURDAY THERE WILL ONLY BE AN...
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