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Mashpee, MA 02649
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March 25, 2009

You guys are a bunch of sweaty loons.


Warm-Up Snatch Progression


4 rounds of Tabata Pull Ups & Sit-Ups
As many Double Unders as possible in 2min
4 rounds of Tabata Pull Ups & Sit-Ups

Chad fighting through burning fatigue for good points of performance-Keep it up Chad

I know you have heard us say-“Jump it up with a big shrug-stay close to the body”

Same pose different viewpoint in a later round.

If you thought he was sexy at the 80’s party…

What do your hips/pelvis do when you receive the bar in the rack position? If someone asked you to demonstrate muted hip-could you? If you are not sure let’s talk asap.

Nice work today Tim! I love it when Nicole is beaming with pride when you show your studliness during the WOD’s-you guys are so cute! (Busted for early pull!)

Our time with Dutch drew to a close and went out with quite a bang. On behalf of everyone from Crossfit Cape Cod- Thank you, Dutch, for so much coaching and encouragement for the past few days- hope you make it back this way soon!

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  1. Phoebe Reply

    Sorry I’m being a slacker! I’ll be back, I promise!! Miss you guys!

  2. Mark Lee Reply

    We miss you too Phoebe! Hope to see you soon-you’ve been missing out on a lot of fun…

  3. Tim Gagne Reply

    “Busted for the early pull!” Yeah, guilty as charged (obviously) but in my defense, I didn’t even know what my name was at that point!!!

    That’s what I love about CrossFit – there’s always something to work on, goals to set, ways to make improvements, etc.

    See ya’all this afternoon

  4. sarah lee Reply

    We understand Tim! You are an amazing example, and we are honored to have you as a trainer and a friend. Thanks to you and Nicole for all your hard work. You guys are awesome.

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