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

Month

November 2011

WednesdayWODBack Squat Add 10 lbs to last months 1 Rep Max75%x5, 80%x5, 85%xMaxFollowed ByAMRAP 10 Minutes30 Double Unders30 Anchored Sit Ups THANK YOU!!! The CrossFit Cape Cod Movember Team Has Raised Awareness For Mens Health And Over 1,200$ For Charity!!! The CrossFit...
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Thank You For All The Movember Support At Active Recovery!!!

TuesdayWOD3 Rounds90 Seconds At Each StationRing DipsRow (Score Cal.)Hang Power Snatch 95/65Rest 30 Seconds Between Each Movement- Score Is Total Reps and Calories
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ACTIVE RECOVERY 6:30PM-PROCEEDS BENEFIT MOVEMBER! (Show up or I keep the stache an extra month!)

Monday WOD Add 10lbs to your calculated max deadlift and 5lbs to your max press. Complete 5×75%, 5×80%, 5×85% Deadlift and Press
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Thursday and Friday Classes Are At 9am Only Special Kids Class Friday At 9

WednesdayWOD‘Karen’150 Wall Ball Shots For Time Annmarie’s Great Grandpapi? Sweet Moustache! MOBILITY!
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We Are Doing 9am Only This Thursday

Eric Standing Up With Big Weight! Tuesday WOD ‘Helen’ 3 Rounds For TimeRun 40021 Kettle Bell Swings12 Pull Ups Mobility WOD If we adjust Fridays Class Schedule-Does Everyone Have The Day Off?
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Lilan Make The Rope Limb Look Easy!-Great Technique! MondayWOD ‘The Chief’ AMRAP 3 Minutes 1 Minute Rest 5 Cycles 3 Power Cleans6 Push Ups9 Air Squats MOBILITY
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Saturday Classes Are Now At 6:30am And 12:30pm

Friday WOD Deadlift 75%x5, 85%x3, 95%x maxFollowed By:Qualifier’s WOD from the Garage Games5 Rounds For Time5 Shoulder To Over Head 115/7515 Kettle Bell Swings 1.5/1Mobility WOD Smart People Support Movember Less than 2 weeks left!
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Saturday Class Times Are Now 6:30am and 12:30pm

Amanda and Amy K-Legit Overhead Squats At The Garage Games! ThursdayWODWOD 3 From The Garage Games20 Box Jumps 24/2015 Pull Ups5 Wall Climbers Guys Were Designated 5 Rounds, Girls Were Designated 4 Rounds. Scaled 20/18 Box, Band Pull Ups, 10 Hand Release Push Ups MOBILITY!!!
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Sarah Post WOD At The Garage Games. Wednesday WOD Back Squat 75% x 5, 85% x 3, 95% x Max Followed By: Garage Games WOD 2 5 Minutes to complete: 500m Row20 Burpee Lateral JumpsAMRAP Squat Cleans (135/95) in the remaining time. Scaled: 15 Burpee lateral jumps. Squat cleans...
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Supporting Each Other-One Of The Best Things About Being A CrossFitter. Tuesday WOD Press 75% x 5, 85% x 3, 95% x Max Followed By: Garage Games WOD 1  7 min AMRAP7 Power Snatch (95/65)10 Wall Balls (20/14), Scaled: Snatch(65,45), balls (14,10) 9ft for the ladies ...
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