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Mashpee, MA 02649
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Month

December 2013

CrossFit Cape Cod 12/30/13; 12/31/13; 1/1/14 Schedule

Question Of The Day Post to the comments: how was 2013 for your fitness?   This Weeks Schedule Will Be All Normal Hours Except Wednesday 1/1/14 We Will Only Have 1 Class At 10am   CrossFit Cape Cod   Workout Of The Day   Monday   “Focus...
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CrossFit Cape Cod 12/29/13

CrossFit Cape Cod  Workout Of The Day 3 Rounds For Time Sled Pull 100m Bear Crawl 100ft 50 Double Unders At the Top Of Every Minute Do 3 Burpees
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CrossFit Cape Cod 12/28/13

CrossFit Cape Cod  Workout Of The Day Deadlift 2-2-2-2-2 AMRAP 10 Minutes 10 Deadlifts 185/135 10 Pull Ups 10 Box Jumps 24/20
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CrossFit Cape Cod 12/27/13

Yesterday’s Question Of The Day Continued: The collective definition of ego based on yesterday’s comments showed that some of the negative effects of the ego (negative pride) could; 1. Cause us to look down on those weaker than we are. 2. Cause us to focus on our own...
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CrossFit Cape Cod 12/26/13

Question Of The Day: “Check Your Ego At The Door” is a common expression in CrossFit. Tell us what you think that means and why it’s important to CrossFit, in the comments. CrossFit Cape Cod Workout Of The Day Three rounds for time of:Knees to elbows, 21 reps1...
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CrossFit Cape Cod 12/23/13

Schedule:  Monday, Normal Hours Tuesday, 6am & 9am Only Wednesday, Closed Thursday, Return To Normal Hours Monday Workout Of The Day 1 Rep Max Clean 1 Rep Max Bench Press 1 Rep Max Front Squat Tuesday Workout Of The Day Tabata Something Else Row Pull Ups Push Ups Sit Ups...
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CrossFit Cape Cod 12/22/13

CrossFit Cape Cod Workout of the Day 4 Rounds Sled Push 100m Run 400m Rest 3:00 Between Rounds
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CrossFit Cape Cod 12/21/13

CrossFit Cape Cod Workout Of The Day The Chipper AKA The Dirty Dozen For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2/1.5 30 Sit-ups 20 Kettlebell Hang squat cleans, 1/.5 25 Back...
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CrossFit Cape Cod 12/20/13 Next Weeks Schedule

CrossFit Cape Cod Workout Of The Day 10 Sets Bench Press 2 Reps With a 3 second pause at the bottom, then drive off the chest as fast as possible. Minimize Rest Times. Followed By AMRAP 12 Minutes 1 Rope Climb 5 Power Snatch* 1 Rope Climb 10 Burpees *Advanced Use 135/95...
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CrossFit Cape Cod 12/19/13

   CrossFit Cape Cod   Workout of the Day   Box Squats 2-2-2-2-2-2-2-2-2-2-2-2 With 1 or 2 Partners Rotate through 12 sets of 2 box squats with minimal rest. Use 40-60% of your 1rm. If the bar is moving slowly it’s to heavy, lighten the weight and focus on...
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