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

January 07, 2009

As the previous post noted we will be holding 1pm classes on Tuesdays and Thursday’s effective immediately.

Nice work to all today the progress is so evident when we have the majority increasing their weigh and reps each time Grace has come up. I heard some good feedback about how important technique is to this workout-which tells me that it’s really clicking.




20 Seconds of Work 10 Seconds of Rest-8 Intervals of each exercise

Even though this is a “Grace” video I still have to post it. “Big Mike” here is so strong he kinda just presses the weight!

A hero is no braver than an ordinary man, but he is braver five minutes longer.”
Ralph Waldo Emerson (1803 – 1882)

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  1. Littles Reply

    I love Tabata.
    That is all.

  2. Nicole Reply

    I agree with Liz! Look forward to working on my push-ups and pull-ups. (Hope I don’t regret saying that!!!

  3. Mark Lee Reply

    The feedback when I said that I was thinking about Tabata was so positive that I just had to do it. The other option was Angie-100pull-ups, 100 push-ups, 100 sit-ups, 100 squats…It kind of makes you love Tabata even more when you put it next to Angie.

  4. Evan Kalaher Reply

    Just wanted to say a thank you to everyone at Crossfit Cape Cod for their hospitality. I learned a lot with you guys for the weeks I was training over my winter break. Keep up the hard work everyone.

    Mark and Sarah,
    Thank you so much for everything when I was around. Mark, the movements you started to teach me has helped me significantly with the stuff I’m doing down here in Texas. Best of luck with everything. See you when I get back for the summer. Cant wait to train with everyone over the summer.

    Evan Kalaher

  5. sarah lee Reply

    Evan, It was great to have you work out at Crossfit Cape Cod. Enjoy your seminar with Dutch, and see you next time you are in town.

  6. Nicky Reply

    Mark I thought I would never say it… besides the weight lifting I love the Tabata, Fight Gone Bad, and filthy fifty workouts the best… they definitely kicked your butt, and make you want to throw up but you work up an awesome sweat, they get out all the stress and they are all great cardio and it helps with endurance… thanks mark great workout today.. I almost didn’t go.. glad I did 🙂

  7. sarah lee Reply

    I still want to do Angie. I just want 2 days notice to prepare myself. Sarah.

  8. Nicky Reply

    ummmm Sarah…. are you drinking!!! :)… how about we change Angie… or make our own version of Crossfit Cape Cod Angie 100 sit ups, 100 push ups 100 squats.. it is not secret pull ups are not my strongest or my most favorite thing to do!!!

  9. sarah lee Reply

    I know i’m crazy, but it sounds like a terrible challenge and I want to try. I will probably end up in the corner crying but that is a good thing…right???!!!

  10. Mark Lee Reply

    Evan- It was awesome having you visit. I am really glad that you will be back-you have all the makings of an Elite CrossFitter. See you soon.

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