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

Month

October 2012

Wednesday

A Year Off But Not Out CrossFit Cape Cod Workout Of The Day Press 3-3-3 Followed By AMRAP 15 Minutes 5 Pull Ups 10 Push Ups 15 Sit Ups Finish With Bullet Proof Shoulders
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Back To Normal Schedule

The CrossFit Games CrossFit Cape Cod Workout Of The Day Power Clean Work To A 1 Rep Max Followed By 4 Rounds Of AMRAP 3 Minutes 1 Minute Break Between Rounds 3 Hang Power Cleans* 5 Burpees 7 Box Jumps 24/20 *Use 70% Of 1 Rep Max
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Closed Monday

We will be closed Monday-Be safe!
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Saturday

CrossFit Cape Cod Workout Of The Day Choose One A. Run 800 30 Power Snatches 135/95 Run 800 OR B. 10 Minutes AMRAP 30 Power Snatches 75 30 Power Snaches 135 30 Power Snatches 165 Followed By 5 Rounds Rest 2:00 Sled Drag Up and Back Starting In The Middle Of The Parking Lot Use A...
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Friday

Brendan and Derek CrossFit Cape Cod Workout Of The Day AMRAP 20 Minutes  Run 200 Meters 20 Double Unders 10 Pull Ups
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Thursday

Sabra CrossFit Cape Cod Workout Of The Day 3 Rounds Rest 2-4min Between Rounds 10 Reps Max Weight Back Squat 15 Strict Toes To bar 20 Weighted Sit Ups Followed By  3 Sets Of 8-12 Romanian Deadlifts Don’t forget that Saturday there will be a group meeting at 10am to go...
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CrossFit Cape Cod Workout Of The Day 3 Rounds Rest As Needed Between Rounds 15 Push Presses* 9 Strict Pull Ups 21 Ring Push Ups *Use a weight that you can do 15 unbroken reps. Followed By 3 Giant Sets Of: Bent Over Row x 12 Band Pull Aparts x 12 Side Lying Shoulder Rotation x 12
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Tuesday

Sarah S. 10 ft. Wall Balls CrossFit Cape Cod Workout Of The Day 4 Six Minute Rounds 1 Minute Wall Ball 1 Minute Kettle Bell Swing Run 400 Whatever Time Is Left In The 6 Minutes Is Rest Until The Next 6 Minutes
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Monday

Congratulations On An Awesome Showing At The Masters Comp To Our Athletes and The C3 Super Fans!!!  CrossFit Cape Cod Workout Of The Day 1 Rep Max Snatch Followed By 5 Minute Up Ladder (1,1-2,2-3,3etc.) Thrusters 135/95 Bar Muscle Ups* *Sub is 2 Chest To Bar Pull Ups Sorry...
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Saturday

Dan 175 Squat, 125 Press, 245 Deadlift CrossFit Cape Cod Workout Of The Day Part 1. 1 Minute Row 1 Minute Sit Ups 3 Rounds Score Cal. and Reps Part 2. 1 Minute Push Ups 1 Minute Strict Pull Ups 3 Rounds Score Reps Finish With Bullet Proof Shoulders Join Us at 8:30 at...
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