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

Crossfit Cape Cod 11-10-17

November 09, 2017

CrossFit Cape Cod – CrossFit


Metcon (Time)

Complete for time with a partner

100 cal row, while partner holds a plank

100 hspus , partner hangs from bar

100 Wall Balls 20#/14#, partner hold wall sit

100 back ext., partner holds plate OH

100 barbell rows 95#/65# partner hold hand stand

100 Push Press 95#/65#, partner holds reverse plank face up

100 OH walking lunges w/plate 45#/25# partner hold dead lift

100 Wall ball sit-ups feet together passing the ball.
Then its party time….. Dress up in your 80’s, 90’s or 00’s head banger gear ….

week 1 MU strenght (No Measure)

A: Practice Gymnastic Swing/ kip

A1: 4×8 Ring Push Up

(flash rings at top)

A2: 4×8 False Grip Ring Row (tough as possible with out compromising form)


We will have regular classes Friday and Saturday. Please join us for the nutrition challenge party, Tonight Friday at 6:30pm for some fun and games and to see who won!! 

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  1. Sarah Sprague Reply

    No optional?

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