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

August Athlete of the Month- Dan Patenaude

Q: Tell us about yourself. I am a school counselor for the past 18 years at Mashpee Middle/High School.  I have been the varsity baseball coach since 2000. My wife and I moved down the Cape full-time in 1998 from Worcester where we both had worked for eleven and ten years...
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Crossfit Cape Cod 8-16-16

CrossFit Cape Cod – CrossFit Gymnastics 10 min of: Handstand work, progressions towards hand stand walks Weighted Pull-ups (3-3-3-3) for10 min work up to a heavy set of 3 weighted pull ups, or strict pull ups or a 3 rep max with a light band across until failure. Ring Dips...
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Crossfit Cape Cod 8-15-16

CrossFit Cape Cod – CrossFit Paused Back squat (5-5-5-5) Pause for 2 sec count at rock bottom 16 min to establish a 5 rep pause squat working up The dead legs (Time) 5 rounds for time of: run 400m 5 back squats @60% of 1 rep post weight in comments
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Crossfit Cape Cod 8-14-16

CrossFit Cape Cod – CrossFit Metcon (Time) 2 rounds for time of: Run 800m 50 Thrusters 65/45 30 chest to bar pull ups CONGRATULATIONS TO DAN PATENAUDE AS OUR AUGUST ATHLETE OF THE MONTH!! Check out his bio on the blog. Keep up the great work Dan!!
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Crossfit Cape Cod 8-13-16

CrossFit Cape Cod – CrossFit Deadlift (1-1-1-1-1) 20 min to establish establish a 1 rep max dead CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ /...
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Crossfit Cape Cod 8-12-16

CrossFit Cape Cod – CrossFit 50 snatches (Time) 50 snatches for time 135/95 SQUAT SNATCH Snatch Balance (3-3-3-3) work up to a heavy triple snatch balance for the day. Optional Work Muscle-ups no more than 15min of strict muscle ups, Drills or progressions
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Crossfit Cape Cod 8-11-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: Row 500 meters 20 GHD sit-ups Row 500 meters 40 Toes to bar Row 500 meters 60 Sit-ups ***There will not be a mobility class tonight with Amy. But you can join us on Sunday at 10:00 to get your YOGA on.
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Crossfit Cape Cod 8-10-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 155/105 front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 155/105 front squats, 4 reps From...
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Crossfit Cape Cod 8-9-16

CrossFit Cape Cod – CrossFit Bench Press (5-5-5-5-5+) 4 sets across at same weight, last set max reps Metcon (AMRAP – Reps) EMOM 24 Even 40 Du’s Odd box jump overs 24″/20″ Score is number of box jump overs only. if you do not complete all 40 Du rest...
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Crossfit Cape Cod 8-8-16

CrossFit Cape Cod – CrossFit Overhead Squat (10-10-10) 15 min to establish a 10 rep max OHS Metcon (Time) For Time Run 400m 50 Pull Ups Run 400m 50 Push Ups Run 400m 50 Sit Ups Run 400m 50 Air Squats Optional Work Metcon (Time) 4 Rounds 12 Hang Cleans 9 Thrusters 6 Snatches...
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