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Month

October 2011

Congrats to Annmarie, and all of the Winners and Participants of our Rowing Challenge and Nutrition Challenge!!!

Amazing Grace Participants! Thank You All-It’s Great Events Like This That Are A Big Reason Why We Have The Greatest Community! Now On To Movember! MondayWOD“Tabata This!” Tabata RowRest 1 minute Tabata SquatRest 1 minute Tabata Pull-upRest 1 minute Tabata...
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Garage Games Athletes Meeting Saturday 1:00 Party Sunday 3:00

Friday WOD 5 Rounds For Time 10 Pull Ups15 Wall Balls20 Sit Ups www.barbellsforboobs.com TO THE a.m. ATHLETES-SWITCHING TO 6 a.m. INSTEAD OF 6:30- ANY ISSUES???  Last Chance For Movember…it’s a great cause!!! Our Page Here!
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Garage Games Athlete Meeting Saturday Moved To 1:00 Post Workout

Kelley Steadman At CrossFit Games North East Regionals. WOD Snatch Complex 6x through the complex1 Power Snatch1 Over Head Squat1 Squat Snatch Start at 50% Of 1rm Squat Snatch Party:If you’d like to bring something to eat that would be awesome, please contact Sarah.Sorry...
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Thanks Shane! Wednesday WOD The Chipper*For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box20 Double-unders25 Ring dips20 Knees to elbows30 Kettlebell swings, 2 pood30 Sit-ups20 Hang squat cleans, 35 pound dumbells25 Back extensions30 Wall ball shots, 20 pound...
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“Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS.” From www.crossfit.com Tuesday WOD 4 RoundsRun 40021 Burpees
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Monday WOD CrossFit Total Back Squat 1 Rep MaxPress 1 Rep MaxDeadlift 1 Rep MaxThe total of all 3 lifts is your score.This is also the retest for the participants in the Nutrition Challenge. Who do you know that could benefit from our Masters Class?Thank you McGrail for sharing...
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Only 3 Weeks Left Before Garage Games!!! Athletes WOD and Meeting October 29th At 12:30pm

Kids Class!!! Friday WOD 3 Rounds For TimeRun 20020 Push Press 95/65Run 20020 Ring Rows*Run 20040 Air Squats *Rx’d For Ring Rows- set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.VirtuosityBy Greg GlassmanIn...
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Thursday WOD 10 Minutes Handstand Practice Against the wall, assisted, walking, anything you can do for the 10 minutes. Followed By:3 Rounds For Time10 Deadlifts50 Double Unders WOD Demo wmv mov Mobility WOD
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WednesdayWOD For TimeRow 50040 Box Jumps 24/20 35 Knees To Elbows30 Sit Ups25 Kettle Bell Swings 1.5/120 Chest To Bar Pull Ups15 Burpees10 Power Cleans 135/95  Congratulations To Jen Ben on her FIRST PULL UP!! Also In The Kids Class Jude and Amelia...
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Congratulations To The CrossFit Cape Cod Rowing Team!!! Thank you to all who participated and congratulations to Greg Benton, Ryan Moore, Jessie Eldridge, Dave Churbuck, Mike McGrail, Lilan Hauser, Erica Fortuno, Amy Kestenbaum, Jeanette Wattka, Drew Bolin, and Sarah Sprauge Who...
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