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

Month

June 2015

CrossFit Cape Cod Wednesday July 1st

CrossFit Cape Cod WOD 10 x  1 Minute Rounds 3 Deadlifts 75% Of 1RM* 25 Double Unders Max Number Of Burpees * Do Not exceed 315/205 Rest 2 Minutes Between Rounds Your Score Is Total Number Of Burpees Advanced Training On The Minute For 12 Minutes ODD: 5 Bar Muscle Ups EVEN: 10...
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CrossFit Cape Cod Tuesday June 30th

CrossFit Cape Cod WOD A. Thrusters 3 On The Minute For 10 Minutes B. Jackie 1000m Row 50 Thrusters 45/35 30 Pull Ups For Time Advanced Training 4 Rounds Not For Time 50m Sled Walk 135/65 30 Weighted Sit Ups 1.5/1
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CrossFit Cape Cod Monday June 29th

CrossFit Cape Cod WOD Whittman 7 Rounds For Time 15 Kettlebell Swings 1.5/1 15 Power Cleans 95/65 15 Box Jumps 24/20 Please note that the schedule is now 5:30am, 8am, 9am, and regularly scheduled afternoon and evening classes. Kids Classes At 9am! Advanced Training Overhead Squat...
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CrossFit Cape Cod Sunday June 28th. Please Note all Schedule Changes Effective Monday.

CrossFit Cape Cod WOD Clean and Jerk Ladder 1 The First Minute, 2 The Second Minute, 3 The Third Etc. Until You Can No Longer Complete The Reps Within The Minute. If you Clean and Jerk 225/155 or More Use 135/95 205/135 Use 115/85 185/115 Use 105/75 Follow This Pattern To Choose...
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CrossFit Cape Cod Friday June 26th

CrossFit Cape Cod WOD A. Back Squat 4-4-4-4-4 B. Pull Up Ladder 1 The 1st Minute, 2 The 2nd, 3 the 3rd etc. till you can’t complete the reps in the minute. Advanced Training (Do Chest To Bar On The Pull Up Ladder) 45 Squat Cleans 135/95 At The Top Of Every Minute Do 5...
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CrossFit Cape Cod Thursday June 25th

CrossFit Cape Cod WOD 5 Rounds For Time 10 Toes To Bar 10 Power Snatch 75/55 10 Wall Balls 20/14 Next Week 8:30 and 9:30am will switch to 8am and 9am for the summer. We will have Kids classes and daycare at 9am. Saturday schedule is now 7am,8am,and 9am
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CrossFit Cape Cod Wednesday June 24th

CrossFit Cape Cod WOD AMRAP 3:00 Row  20 Calories 30 Box Jumps 24/20 40 Push Ups 50 Deadlifts 185/135 Rest 3:00 AMRAP 6:00 Rest 3:00 AMRAP 9:00 Score Each Round By How Far You Get Advanced Training A. Snatch 80% 10 Reps B. 60 GHD Sit Ups 60 Oblique Tilts With Barbell (Slow and...
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CrossFit Cape Cod Tuesday June 23rd

CrossFit Cape Cod WOD A. Hang Power Clean Work To 95% B. 3 Rounds For Time 15 Hang Power Cleans 135/95 15 Burpees Advanced Training On The Minute For 10 Minutes ODD: Max Unbroken Strict Presses 115/75 EVEN: Max Strict Chest To Bar Pull Ups in :40sec
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CrossFit Cape Cod Monday June 22nd & Schedule Changes

Caption Contest!!! Free Tee Shirt To The Best Caption!!! CrossFit Cape Cod WOD 4 Rounds For Time Run 400m 50 Air Squats Advanced Training “10 Minute Nate” AMRAP 10 Minutes 2 Muscle Ups 4 HSPU’s 8 KB Swings 2/1.5 Massage From 4-6pm tonight! Next Week Our Schedule...
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CrossFit Cape Cod Sunday June 21st

CrossFit Cape Cod WOD 45 Squat Cleans 135/95 At The Top Of Every Minute Perform 5 Burpees Massage Monday From 4-6!
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