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Mashpee, MA 02649
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Month

August 2012

Friday

Saturday: The CrossFit Cape Cod Fundraiser Will Be held from 9am-3pm There will not be regularly scheduled classes.  Monday: There will be a 9am Class Only. Robb CrossFit Cape Cod Workout Of The Day For Friday, August 31st 5 Rounds For Time 3 Snatches 135/95 1 Sled Pull Full...
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Thursday

CrossFit Cape Cod Workout Of The DayFor 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 dumbbells25 Back extensions30 Wall ball shots, 20 pound ball3...
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Wednesday

In three words I can sum up everything I’ve learned about life:it goes on.” –Robert Frost Best wishes to Mo as he goes off to college! CrossFit Cape Cod Workout Of The Day1 Rep Max Weighted Ring Push UpFollowed By5 Rounds For Time7 Hang Power Cleans7 Ring Rows14...
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Tuesday

CrossFit Cape Cod Workout Of The DayFor TimeRun 80021 Kettlebell Swings 1.5/150 Sit UpsRun 40050 Sit Ups21 Kettlebell SwingsRun 800New Schedule In SeptemberThere will not be 8:30am classes when the school year starts after Labor day.Saturdays morning class is moving from 6:30a.m....
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Monday

CrossFit Cape Cod Workout Of The Day3×12 Sumo DeadliftFollowed By3 Rounds For TimeRun 400m15 Air Squats15 Box Jumps- Feet Fully On The Box15 Air SquatsJoin Us As A Competitor, Volunteer or Both This Saturday!!! Volunteers Please Arrive at 8am. Registration is at 9am....
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Saturday

CrossFit Cape Cod Workout Of The DayShoulder Press 80% Of 1 Rep Max 2 Sets Maximum Reps- Rest as needed between effortsFollowed By3 Rounds1 Minute Ring Dips1 Minute Kettle Bell Swings 1.5/1Run 400mEach Round is 6:00 Rest the remaining time between rounds. Meaning if you get...
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CrossFit Cape Cod Carnival

Announcing the “Workouts” For what I originally called ‘The Cape Cod Invitational.’ The event has developed into more of a Carnival style event for CrossFitters. My hopes for this event are:1. Do something really good for someone. The whole idea for this...
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Friday

CrossFit Cape Cod Workout Of The Day1.Snatch 75% Of 1 Rep Max 1 Every 9 Minutes2.3 Rounds For TimeSled Push Up and Back-Starting at Center Island. Guys 135+Sled Ladies 90+Sled20 Steps Over Head Walking Lunges 45lb Plate For Guys 25lb Plate for Ladies. Weighted Sit Ups With...
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Thursday

CrossFit Cape Cod Workout Of The Day 10-9-8-7-6-5-4-3-2-1Box Jumps 30/24Chest Slapping Push UpsRing RowsThe Scale for The Chest Slapping Push Up Is Just Clap Or Get The Hands Off The Ground  Get your new CrossFit Cape Cod Tee while supplies last! We will not be participating...
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Wednesday

CrossFit Cape Cod Workout Of The Day‘Grace’30 Clean and Jerks For Time 135/95321goMD New Merchandise Arriving Newly Designed T-Shirts Available Friday August 24th! Reebok Nanao 2.0 Available Friday August 31st!Cape Cod Invitational Fundraiser
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