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

Month

June 2014

Monday 6/30/14

A. “Nate” AMRAP 20 Minutes 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 2/1.5 This is where we can put into practice in smallish chunks 2 major pieces of our skill work. Our goal is to keep all the solid positions and movement patterns that we have worked...
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CrossFit Cape Cod Monday June 30, 2014 Remember Our Schedule Has Changed For The Summer!

Chris MassiCrossFit Cape Cod Workout Of The Day “Nate” AMRAP 20 Minutes2 Muscle Ups4 Handstand Push Ups8 Kettlebell Swings 2/1.5There are a variety of scaling options for the muscle ups and handstand push ups that will be covered in the pre-workout briefing,  and...
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Thursday 6/26-Sunday 6/29

Thursday Rest Day Friday A. Fran 21-15-9 Thrusters 95/65 Pull Ups B. Deadlift Max Reps at 95% C. Every 90 Seconds x 10 Rounds  3 Strict Chest To Bar 6 Weighted Box Step Ups 18/10 KB Saturday A. AMRAP 15 Minutes 15 Deadlifts 155/105 12 Burpees 6″ Target 9 Box Jumps...
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Summer Schedule

Starting Monday  June 30th Our Summer Schedule Will Be As Follows: Monday- Friday 6am 7am 8am 9am 3:30pm 4:30pm 5:30pm 6:30pm (Except Fridays) Saturday 7am 8am 9am Sunday 9am
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CrossFit Cape Cod Thursday 6/26 , Friday 6/27, Saturday 6/28 (Schedule Change), and Sunday 6/29

 CrossFit Cape Cod Workout Of The Day Thursday 50-40-30-20-10 Double Unders Sit Ups Cal. Row Followed By  Skill Work CrossFit Cape Cod  Workout Of The Day Friday Fran 21-15-9 Thrusters Pull Ups Followed By Sumo Deadlift Max Reps At 85% CrossFit Cape Cod Workout Of...
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Wednesday 6/25/14

A. Snatch x 2 On The Minute For 10 Minutes B. Clean x 2 On The Minute For 10 Minutes C. Double Under Flight Test For Time 10-20-30-40-50-40-30-20-10 All Sets Unbroken D.  N0t For Time 3 Rounds 25 Back Ext 25 GHD Sit Ups
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CrossFit Cape Cod Wednesday 6/25/14

One Of CrossFit Cape Cods Heroes CrossFit Cape Cod Workout Of The Day A. Snatch X 2 On The Minute For 10 Minutes B. Clean X 2 On The Minute For 10 Minutes C. Skill Work If you are 40+ have you signed up for the Masters comp? Don’t wait sign up here!
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Tuesday 6/24/14

A. Front Squat Max Reps At 95%  B. 2 Rounds 2:00  Row (Cal.) 2:00 Box Jump Overs 24/20 2:00 Wall Ball 30/16 10′ Score each Seperately C. 30 Handstand Push Up Negatives*  60 Toes To Bar  *Ad a plate from the last cycle, or switch to paralletes. Lower to...
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CrossFit Cape Cod Tuesday 6/24/14

Congratulations to Peter On Welcoming his Son into the world! 35 Years ago today Coach Mason was also born! CrossFit Cape Cod Workout Of The Day Front Squat Max Reps x 85% Of 1 Rep Max Followed By 2 Rounds 2:00 Rowing (Cal.) 2:00 Box Jump Overs 24/20 2:00 Wall Ball 20/14...
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Monday 6/23/14

A. Bench Press 5 X 75% 3 X 85% Max Reps At 95% B. 4 Rounds For Time 3 Rounds Of Cindy Run 400m Chest To Bar For The Pull Ups and Plates For The Push Ups. Move As Perfectly As You Can At Full Speed On The Body Weight Movements. 
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