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Month

November 2013

Saturday

During The Tough Moments Of A Workout The Difference Can Be Mental Strength. The Voice Inside Your Head Can Push you To Victory Or Convince You That You Need To Quit, Or Rest More Than You Really Need To. Your Homework This Weekend Is To WRITE DOWN 3 Positive Words Or Phrases You...
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Friday

  A Fit Kid, Is A Happy Kid! Enroll Your Kids and Teens In C3’s Expanding Youth Fitness Programs For December!   Have a friend or Family member who wants to try CrossFit? Ask about our December specials for new clients, to celebrate our new space!  ...
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Thursday WOD (Move Postponed*)

Regale Us With A Mason Warm Up Story In The Comments. CrossFit Cape Cod Workout Of The Day “Fight Gone Bad” 3 Rounds Of 1 Minute At Each Station With A 1 Minute Break Between Rounds Wall Ball 20/14 Sumo Deadlift High Pull 75/50 Box Jump 20″ Push Press 75/50 Row...
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Wednesday WOD and Thursday Schedule

Infamous GFF Moment What made you Try CrossFit? Were you intimidated? Nervous? Excited? Tell us in the comments! CrossFit Cape Cod  Workout Of The Day Ring Push Ups 5-5-5-5-5 Followed By 21-18-15-12-9-6-3 Push Ups Kettlebell Swings 1.5/1Thursday1 Class at 8am Only Followed...
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Tuesday WOD & Thursday Schedule Update

What is your favorite workout music? Post answers to the comments, bonus if you can tell us your #1 WOD song! CrossFit Cape Cod  Workout Of The Day Deadlift 2-2-2-2-2 Followed By AMRAP 14 Minutes 10 Toes To Bar 20 Wall Ball ShotsThursday Schedule is 1 Class At 8:30am and...
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Monday

How does working out in a group setting effect your workouts? Let us know in the comments! CrossFit Cape Cod Workout Of The Day Press 3-3-3-3-3 Followed By AMRAP 10 Minutes 7 Burpees 7 Pull Ups 14 Box Jumps 24/20 Feet Fully On The Box
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Sunday

What’s Your Favorite Healthy Food(s)? Favorite Junk Food(s)? Tell Us in the comments CrossFit Cape Cod  Workout Of The Day 1 Round For Time 50 Double Unders 50 Sit Ups 50 Over Head Squats 95/65 50 Kettle Bell Swings 50 Sit Ups 50 Double Unders
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Saturday

Post To Comments, Do You Have Other Hobbies or Sports You Participate In Outside Of CrossFit? How Has Doing CrossFit Affected Them?CrossFit Cape Cod Workout Of The Day Clean 1 Rep Max Followed By Clean and Jerk Ladder 1 rep the first minute, 2 the second, 3 the third etc, until...
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Friday

Name One Thing You Never Thought You Could Do Before CrossFit That You Can Do Now, In The Comments. CrossFit Cape Cod  Workout Of The Day 5 Rounds For Time Run 400 25 Wall Balls 20/14 25 Sumo Deadlift High Pulls 65/45
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Thursday

Post To Comments: What Would Your Dream WOD Be? How About Your Nightmare WOD? CrossFit Cape Cod Workout Of The Day Focus Work A. Muscle Ups, Weighted Pull Ups, Chest To Bar Pull Ups, Pull Ups, Ring Rows B. Front Squat, Over Head Squat, Squat Clean, Snatch Balance, Thrusters,...
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