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Mashpee, MA 02649
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Month

August 2013

Saturday

CrossFit Cape Cod Workout Of The Day Hot Shots 19 Six Rounds  30 Air Squats 19 Power Clean 135/95 7 Strict Pull Ups Run 400m
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Friday

CrossFit Cape Cod Workout Of The Day Press  5-5-5-5-5 Join Us Saturday For The Hotshots Fundraiser WOD!
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Thursday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible In 17 minutes 6 Burpees 12 Air Squats 18 Sit Ups When Shanna worked out with one leg!?
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Wednesday

CrossFit Cape Cod Workout Of The Day 4 Rounds For Time 15 Kettlebell Swings 2/1.5 10 Chest To Bar Pull Ups Run 400 Remember that we are doing the Hotshots Memorial WOD Saturday! We will be accepting donations that will be give to the families of the fallen firefighters. Donations...
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Tuesday

CrossFit Cape Cod Workout Of The Day Back Squat  5-5-5-5-5 Congratulations to all the finishers in our Nutrition Challenge!!! It was a long 30 days and we saw some amazing results! Be sure to submit your final results and summary to me this week. 
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Sunday and Monday Last 2 Days of the Nutrition Challenge!!!

CrossFit Cape Cod Workout Of The Day Sunday 3 Rep Max Weighted Pull Ups 3 Rep Max Weighted Ring Dips For Time 400 meter sled drag 90/45 Monday Nutrition Challenge Retest 85 Double Unders 75 Wall Balls 20/14 65 Box Jumps 24/20 55 Toes To Bar 45 Burpees 35 Chest To Bar Pull Ups 25...
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Saturday 3 DaysLeft On The Nutrition Challenge!!!

CrossFit Cape Cod Workout Of The Day Every 2 Minutes For 20 Minutes 4 Handstand Push-ups  6 Pistols 8 Toes To Bar If you can’t complete each round before the 2 minutes do as many rounds possible in 20 minutes. Otherwise this is done as 10 rounds, each one starts every...
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Friday 4 Days Left In The Nutrition Challenge Challenge

CrossFit Cape Cod Workout Of The Day 2 Cleans On The Minute For 8 Minutes Followed By  3 Rounds For Time  Run 400 21 Burpees
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Thursday 5 Days Left In The Nutrition Challenge!!!

CrossFit Cape Cod Workout Of The Day3 Rounds For Time10 Front Sqats 135/95(Advanced Use 185/115)15 Chest To Bar Pull Ups35 Double Unders
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Wednesday 6 Days Left In The Nutrition Challenge!!!

CrossFit Cape Cod Workout Of The Day 1 Rep Max Press Followed By 3 Rounds For Time Run 400 20 Push Press 95/65  Brianna 
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