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February Member of the Month-Sam Miles

Q: How long have you been doing Crossfit? Sam: I was eight years old when Crossfit came into my life.  I was always around it, and I would do a teens class every now and then when they offered them, but I wasn’t consistent.  I have been doing Crossfit for exactly one year...
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crossfit Cape Cod 2-18-16

CrossFit Cape Cod – CrossFit Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Row 1000m In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn more about...
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Crossfit Cape Cod 2-17-16

CrossFit Cape Cod – CrossFit Weightlifting Back Squat (10-10-10) find a heavy set of ten Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups...
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Crossfit Cape Cod 2-16-16

CrossFit Cape Cod – CrossFit Skill work EMOM 10 min strict ring dips strict toes to bar Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn...
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Crossfit Cape Cod 2-15-16

CrossFit Cape Cod – CrossFit Weightlifting Deadlift 15 min to establish a 7 rep max Metcon Metcon (Time) 10 rounds for time 5 pull ups 10 push ups 15 air squats 20 cal row Rest 1 min between rounds score is total time Optional Work Metcon (Weight) EMOM 12 Even 25 sec L sit...
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Crossfit Cape Cod 2-14-16

CROSSFIT CAPE COD 2-14-16 Metcon Metcon (Time) Valentines Day Team Wod Angie meets Annie 50 double unders 200 pull ups 40 double unders 200 push ups 30 double unders 200 sit ups 20 double unders 200 air squats 10 double unders  
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Crossfit Cape Cod 2-13-16

CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) EMOM 12 min 1 power clean 1 hang squat clean 1 front squat Metcon Metcon (Time) for time row 200m 15 kbs 53#/35# row 400m 20 kbs row 800m 25 kbs row 1000m
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Crossfit Cape Cod 2-12-16

CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) 12 min to est a heavy set of Press complex 1 strict press 3 push press 5 push jerks Metcon Metcon (AMRAP – Reps) with a deck of cards and an 18 min clock pick 4 movements for each suit do the reps on the card...
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Crossfit Cape Cod 2-11-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 70 double unders 1 rope climb 60 burpees 1 rope climb 50 sit ups 1 rope climb 40 back ext. 1 rope climb 30 pull ups 1 rope climb 20 push ups   Coach Amy will be holding a Mobility class this Saturday at 11:30, 5$ for...
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Crossfit Cape Cod 2-10-16

CrossFit Cape Cod – CrossFit Weightlifting Bench Press (5-4-3-2-1) Metcon Metcon (AMRAP – Reps) Heavy Tabata rotating stations of Dead lifts 225#/185# Wall balls 20#/14# kettle bell swings 70#/53# Ring pull ups Optional Work Metcon (Weight) with a 16 min clock Every...
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