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

Month

August 2015

CrossFit Cape Cod Tuesday September 1st

Join Meg and Chris on Monday Nights at 7:30 for Rock climbing club!   CrossFit Cape Cod WOD AMRAP 15 Minutes 5 Power Cleans 10 Burpee Box Jumps 24/20 Go as heavy as YOU can on the power cleans. (75% Of your 1rm is a good starting point for weight selection.)   Optional...
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CrossFit Cape Cod Monday August 31st

CrossFit Cape Cod WOD   Conditioning 21 Front Squats 21 Push Press Run 400 15 Front Squats 15 Push Press Run 400 9 Front Squats 9 Push Press Run 400 Rx weight 115/75 Scale as needed.   Accessory  3 Rounds 30 Back Extensions 30 Band Pull Aparts   Optional North East...
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CrossFit Cape Cod Sunday August 30th

  CrossFit Cape Cod WOD For Time 50 Box Jumps 24/20 5 Rope Climbs 50  Kettlebell Swings 1.5/1 50 Sit Ups 50 Hang Power Cleans 95/65 800m Run 50 Back Extensions   Thank you so much to everyone who came out for the fundraiser for Tracy and Karen and made donations and...
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CrossFit Cape Cod Saturday August 29th

  Today is the fundraiser event for Karen and Tracy, we will have items that will be auctioned off  and all proceeds from , drop ins, kill kliffs, tee shirts and tanks, etc. will also be donated. Please feel free to make a donation by cash, check or credit card. All of the...
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CrossFit Cape Cod Friday August 28

CrossFit Cape Cod WOD On The Minute For 20 Minutes ODD: 3 Bench Press EVEN: 3 Deadlifts   Fundraiser WOD  Saturday At 7,8, and 9am We will be accepting donations on Saturday for the fundraiser for The Souza and Merkman Families. There will be a silent auction for some items...
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CrossFit Cape Cod Thursday August 27th

CrossFit Cape Cod WOD 3 Rounds Of AMRAP 6 Minutes Rest 3:00 Run 200m 21 Reverse Step Lunges (in place) 15 Push Ups 9 Hang Power Snatches 95/65   Saturday Fundraiser! We will be accepting donations on Saturday for the fundraiser for The Souza and Merkman Families. There will...
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CrossFit Cape Cod Wednesday August 26th

CrossFit Cape Cod WOD Tabata Row 3:00 Box Jumps Tabata Sit Ups 3:00 Toes To Bar Tabata Double Unders 3:00 Wall Balls No Rest Between Stations Score is total of all reps
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CrossFit Cape Cod Tuesday August 24th

  CrossFit Cape Cod WOD “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Jerks Advanced RX 155/105 Use a weight you can proficiently do all 3 movements with.
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CrossFit Cape Cod Monday August 24th

CrossFit Cape Cod WOD Strength Back Squat 3 Reps at 90-95% 1 Rep Max Go By How You Feel. If you Can’t Get 3 Do 2 Reps. If you Can Do More Than 3 Do More.   Conditioning AMRAP 10 Minutes 30 Air Squats 20 Kettlebell Swings 1.5/1 10 Pull Ups   Optional On The Minute...
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CrossFit Cape Cod Sunday August 23rd

  CrossFit Cape Cod WOD AMRAP 5 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats rest 3:00 AMRAP 5 Minutes 20 Cal. Row 25 Sit Ups 30 Double Unders rest 3:00 AMRAP 5:00 1 Rope Climb 10 Burpees 15 Wallball Shots 20/14 rest 3:00 AMRAP 5:00 10 Box Jump Overs 24/20 10 Knees To Elbows...
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