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

Crossfit Cape Cod 1-20-17

CrossFit Cape Cod – CrossFit Metcon lurong challange wod #1, Coaches will team people up to judge each other if needed. Bro reps will not be allowed!! Lurong 2017 Wod 1 (level3) (AMRAP – Reps) AMRAP 10 15 Snatches 115/75 20 Deadlifts 25 Box Jump Overs at...
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Crossfit Cape Cod 1-19-16

CrossFit Cape Cod – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest   **** Looking for Athlete/Actors…....
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Crossfit Cape Cod 1-18-17

CrossFit Cape Cod – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Bench Press (3-3-3-3) find a 3 rep max for the day Optional Work Metcon (AMRAP – Rounds) EMOM 12 even 12 TTB odd 15 wall balls 20/14 both to 10′ target
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Crossfit Cape Cod 1-17-17

CrossFit Cape Cod – CrossFit Metcon (Time) 4 rounds for time of 15 kb swings 70/53 15 cal row 15 ghdsu 15 burpee box jumps Optional Work Back Squat (5-5-5-5-5) 5 sets of 5 @75%
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Crossfit Cape Cod 1-16-17

CrossFit Cape Cod – CrossFit Metcon (Weight) On The Minute For 7 Minutes 2 Back Squats 5 Toes To Bar Rest 2:00 On The Minute For 7 Minutes 2 Front Squats 5 Knees To Elbows Rest 2:00 On The Minute For 7:00 3 Overhead Squats 10 Sit Ups *Squats around 75% of max from the rack...
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Crossfit Cape Cod 1-15-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups! For the Tabata squats, remain in the bottom...
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Crossfit Cape Cod 1-14-17

CrossFit Cape Cod – CrossFit Shoulder Press (3-3-3-3-3) Metcon (Time) For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters
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Crossfit Cape Cod 1-13-17

CrossFit Cape Cod – CrossFit We have placed a calendar at the desk to sign up for meals to be delivered  for Dave and Jamie.  We will make the first delivery on January 17th.  So if you would like to make something for a breakfast or dinner, that would be great.  They eat...
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Crossfit Cape Cod 1-12-17

CrossFit Cape Cod – CrossFit Metcon (Time) 5 rounds for time run 400 25 sit ups 20 walking lunges 15 kb swings 53/35 10 push ups 5 chest to bar   Russ from Lurong will be in today from 8:30 class  till 7:30  to talk to everyone about the upcoming challenge. stop by...
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Crossfit Cape Cod 1- 11-17

CrossFit Cape Cod – CrossFit Update on the services for Karen Souza:  The wake is this Saturday at the Chapman, Cole and Gleason Funeral Homes in Mashpee from 9-1.  We have placed an envelope at the desk for any donations you would like to make for the gift cards. Metcon...
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