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

Month

November 2014

Tuesday 11/11/14

A. Amanda 9-7-5 Muscle Ups Squat Snatch 135/95   B. 3:00 Toes To Bar 1:00 Side Plank L 1:00 Side Plank R   C. Gymnastics Progression Week 1   There are 3 Movements, We Will Work Them 1-2x Per Week. You can follow the movements in 3 possible ways:  1. Scaled Simply follow the...
READ MORE

CrossFit Cape Cod Tuesday 11/11/14

  CrossFit Cape Cod   Workout Of The Day   A. “Amanda” 9-7-5 Muscle Up Snatch 135/95   Or   B. 15-12-9-6-3 Chest To Bar Pull Ups Squat Clean 135/95   &   C. Running Clock 6:00 3:00 Max Sit Ups 1:00 Side Plank L 1:00 Side Plank R 1:00 Plank Hold   6 Part Series...
READ MORE

Monday 11/10/14

A. Press 1-1-1-1-1   B. Tabata Push Ups Tabata Double Unders Back and Forth for 8 Rounds   C. 10 x 1 Minute On 1 Minute Off Row Goal For Men is 3000m Women 2500m
READ MORE

CrossFit Cape Cod Monday 11/10/14

Erin A.   CrossFit Cape Cod   Workout Of The Day   Press 1-1-1-1-1   Followed By   Tabata Mash Up Push Ups Double Unders Go Back and Forth For 8 Rounds of :20 sec. on :10 sec off
READ MORE

CrossFit Cape Cod Sunday 11/9/14

Kevin and Jo Jo   CrossFit Cape Cod   Workout Of The Day   At 0:00 21-15-9 Row (Cal.) Box Jumps 24/20   At 5:00 21-15-9 Row (Cal.) Wall Balls   At 10:00 21-15-9 Row (Cal.) KB Swings 1.5/1   Kelley Starrett has an extensive mobility library on you tube. It is a valuable research...
READ MORE

Saturday 11/8/14

Choose The CrossFit Cape Cod Workout Of The Day   Or Do The ECC Qualifier
READ MORE

Friday 11/7/14

A. For Time 10 Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats 115/85 B. EMOTM 16 Minutes  6-9 Strict Chest To Bar Pull Ups 3-6 Power Snatches (Climbing)
READ MORE

CrossFit Cape Cod Friday 11/6/14 and 11/7/14

Tom and Erin,Team Extinguish   CrossFit Cape Cod   Friday   Workout Of The Day   10 Strict Press 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats Guys 115 Ladies 75   Saturday   For Time Run 1 Mile 150 Double Unders 50 Burpees Run 800m 100 Double...
READ MORE

CrossFit Cape Cod Thursday 11/06/14

    CrossFit Cape Cod   Workout Of The Day   5 Cycles 3 Minutes AMRAP 3 Box Jumps 30/24 6 Power Cleans 135/95 9 Toes To Bar 1 Minute Rest Between The 3 Minute Cycles  
READ MORE

Wednesday 11/05/14

A. Cindy   B. 5-4-3-2-1 Clean and Jerk 185 Rope Climb 15′
READ MORE