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

Month

December 2012

Monday

Monday-Regular Schedule Tuesday-Classes at 9:30 and 10:30am Only CrossFit Cape Cod Workout Of The Day Press 1-1-1-1-1 Push Press 1-1-1-1-1 Jerk 1-1-1-1-1 Like last weeks squat workout, try to increase the weight in each of the 15 sets. Followed By 5 Rounds Max Unbroken Double...
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Saturday

CrossFit Cape Cod Workout Of The Day ‘Whitten’ 5 Rounds For Time 22 Kettle Bell Swings 2/1.5 22 Box Jumps 24/20 Run 400 22 Burpees 22 Wall Ball 20/14 The First of three, 30 Day Nutrition challenges, will begin Monday January 7th. Details Coming Soon! MOBILITY WOD
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Friday

CrossFit Cape Cod Workout Of The Day Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets. Followed By Strict Pull Up Test On The Minute. 1 The First Minute, 2 The Second, 3 The Third Etc, Until You...
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Thursday

www.crossfit.com CrossFit Cape Cod Workout Of The Day 15 Minute Clock Row 1,000 Followed By As Many Rounds As Possible With The Remaining Time Of 30 Sit Ups 30 Double Unders MOBILITY WOD
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Wednesday

CrossFit Cape Cod Workout Of The Day Clean Complex 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Max Weight Without Dropping The Bar. Followed By “None But The Brave” 3 Rounds For Time 10 Power Cleans 135/95 15 Burpees Over The Barbell 20 Wall Ball Shots 20/14 10ft...
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Monday Classes Are At 6:00am and 9:30am

CrossFit Cape Cod Workout Of The  Day Severin 50 Strict Pull Ups 100 Hand Release Push Ups Run 5k This can be done, solo, as a team workout, or done with a 20lb weight vest. We are closed on Tuesday. Enjoy Your Rest Day!
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Saturday

“Victoria”5 RFT:10 Thrusters, 95/6514 BJ, 24/2012 SDHP, 95/6512 Burpees27 KBS, 53/35 Victoria was a teacher for 5 years.The tragedy happened in room 10.She was killed on 12-14-12.She was 27 years old.She was a CrossFitter and a true Hero.
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Friday

CrossFit Cape Cod Workout Of The Day Back Squat 3 Rep Max Followed By 15-12-9-6-3 Overhead Walking Lunge 45/25 Toes To Bar Ring Dips MOBILITY WOD
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Thursday

wod starts 10 minutes into the video CrossFit Cape Cod Workout Of The Day Run 200 3 Rope Climbs Run 200 Row 40 Calories Run 200 20 Box Jumps 30/24 Run 200 20 Burpees Run 200 20 Knees To Elbows Run 200 10 Wall Climbers MOBILITY WOD ANYWHERE FIT IN ICELAND PART1
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Wednesday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible In 3 Minutes. Rest 1 Minute. Complete 5 Cycles. 3x10m Sprints 5 Hang Power Snatches 75/50 7 Over Head Squats 75/50 MOBILITY WOD
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