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Mashpee, MA 02649
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Month

October 2014

Friday 10/31/14

A. Nancy 5 Rounds For Time Run 400m 15 Overhead Squats 95/65   B. Max Reps Strict Chest To Bar Pull Ups :20 Seconds on :40 Seconds Off 5 Rounds   C. Max Reps Strict Dips :20 Seconds on :40 Seconds Off  5 Rounds
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CrossFit Cape Cod Sunday 11/2/14

  CrossFit Cape Cod   Workout Of The Day   9AM OPEN GYM   Check out These Races That Will Raise Money For The Herren Project! It’s a great cause, can you use your fitness to be a part of it?  
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CrossFit Cape Cod Saturday 11/1/14

Masters Comp!   CrossFit Cape Cod   Workout Of The Day   At 0:00 2 Rounds 30 Deadlifts 165/115 30 Burpees Over The Bar   At 20:00 3 Rounds Run 400m 15 Knees To Elbows 10 Front Squats 135/95* *Preferably Not From A Rack   Field Trip! Judkins is leading a group trip to Carabiners...
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CrossFit Cape Cod Friday 10/31/14

Michelle “Power Snacth” Hatch   CrossFit Cape Cod   Workout Of The Day   “Nancy” 5 Rounds For Time Run 400m 15 Overhead Squats 95/65   Followed By   Strict Chest To Bar Pull Ups Max Quality Reps For Strength, No Kip. :20 Seconds On :40 seconds Off 8 Rounds...
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CrossFit Cape Cod Thursday 10/30/14

Maria!   CrossFit Cape Cod   Workout Of The Day   Snatch 2 Reps On The Minute For 15 Minutes   Field Trip! Judkins is leading a group trip to Carabiners Climbing Gym this Saturday at 12:30. 6$ for members 12$ for non members. 
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Wednesday 10/29/14

A. High Bar Pause Squats 3 Second Count 2-2-2-2-2 Across   Followed By   12 Minutes Odd: Movement 1 Even: Movement 2 Rest 1 Minute 12 Minutes Odd: Movement 1 Even: Movement 2  
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CrossFit Cape Cod Wednesday 10/29/14

Being Part Of C3, Means Being Part Of A Team. We Encourage Each Other, And Build Each Other Up, Always Celebrating Each Others Victories.     CrossFit Cape Cod   Workout Of The Day   Pause High Bar Back Squat 3 Second Count In The Bottom Position 2-2-2-2-2   Followed By Pick 4...
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Wednesday 10/29/14

A. High Bar Pause Squats 3 Second Count 2-2-2-2-2 Across   Followed By   12 Minutes Odd: Movement 1 Even: Movement 2 Rest 1 Minute 12 Minutes Odd: Movement 1 Even: Movement 2    
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CrossFit Cape Cod Wednesday 10/29/14

Being Part Of C3, Means Being Part Of A Team. We Encourage Each Other, And Build Each Other Up, Always Celebrating Each Others Victories.     CrossFit Cape Cod   Workout Of The Day   Pause High Bar Back Squat 3 Second Count In The Bottom Position 2-2-2-2-2   Followed By Pick 4...
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Tuesday 10/28/14

A. 4 Rounds For Time Row 500m Run 400m 20 Toes To Bar   B. Press 5-5-3-2-1   C. Hang Power Clean 2 Reps @ 75% On The :30 Seconds 10 Rounds.  Work On Keeping The Arms Locked and Driving The Bar With The Legs and Hip Drive. Keep It Close and Land With Your Feet In The Exact Same...
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