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

March 09, 2009

The Crew -Matty did all the WODs Rx’d with only 10 weeks of CF behind him-Nicole Drew and Liz were an awesome cheering section-Sarah showed tremendous guts and we are so proud of her-she has come a long way. She competed in the puppies division but she just had bronchitis and got very little sleep the night prior. Tim and I were happy that we were still standing at the end of the day. I can’t describe how awesome everyone there was, and how amazing it was seeing the CrossFit community in action. I want everyone to come next time-it was way too fun!

Last WOD of the day- look at the support for Tim and I!

The day fried all of us…

I’ll be working on my heavy thrusters-not a strength…

Again-everyone was awesome and Sarah showed tremendous heart! (I was yelling over the noise “JUMP IT UP!”)

The three wods we did for the Throwdown. There was a 15 min time limit for each.
WOD #1:
4 rounds for time of:
400 meter Run
20 Burpees

WOD #2:
5 rounds for time of:
21 Deadlifts
7 Thrusers
men: 135 lbs
women: 95 lbs

WOD #3:
5 rounds for time of:
7 Jerks (135, 95)
20 Pull ups

Incidentally the WOD tomorrow is..


3×3 Deadlift followed by

Big Dawgs
4 rounds for time of:
400 meter Run
20 Burpees
(Best Time at the Throwdown was 11:01!)

4 Rounds for time:
15 Burpees

4 Rounds for time
12 Burpees

We will do the next 2 WOD’s this week as well. I am going to post 5 WOD’s this week. If you miss one that is the WOD you do next time you are in.

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  1. Tim Gagne Reply

    Thanks Nicole, Mark, Sarah, Liz, Drew, and Matt. What an amazing experience. The people are what make CrossFit what it is and I couldn’t ask to be with a better group.

    Forgive me if I don’t show up to Mondays wod, or Tuesdays, or Wednesdays…I’ll be back when I can move again!

  2. sarah lee Reply

    I hear you Tim. On there own they don’t sound so bad. Do them all together and you want to cry. Or die. Maybe a little of both. That was one of the hardest and much rewarding CrossFit experiences yet.

    We have heard from other CrossFit owners and trainers since the Throwdown. They all commented on what a great group we have at C3. We will be seeing many of them in the future when they vacation on the Cape.

    And just for the record we realized last night that I came in second to last. Not last!

  3. Mark Lee Reply

    Tim-it was great being part of the same team with you!
    I feel like I got hit by a Bus. probably a light WOD Tuesday and we will see from there…

  4. Garetjax Reply

    Is their a 1:00 class today?

  5. Jane Reply

    The pictures are awesome! Congratulations to everyone who made it through the Throwdown! It looks brutal! I can’t wait to go to the next one!

  6. Littles Reply

    I love that pic of Sarah doing the thruster. Tim is practicing his, Nicole is clenching her hands because she wants to lift it for her. I’m smiling but really had tears coming down my face for Sarah, and Mark is screaming her through it.

    It was so intense.

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