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CrossFit Cape Cod 12/18/13 & Announcement

December 18, 2013
CrossFit Cape Cod
Workout Of The Day
4 Rounds
1 Minute At Each Station
Rest 1 Minute Between Rounds
Box Jumps 24/20
Kettle Bell Swings 1.5/1
Knees To Elbows
Back Extensions
Row (Cal.)
Nutrition Challenge January 1-30th! Details Coming Soon!
About the Author
  1. Erin Meagher Reply

    Great picture Mase!

  2. tracibushy Reply

    awesome Mase!! and yay for a nutrition challenge!!

  3. mason Reply

    Thanks ladies!

  4. Bushy Reply

    Great pic, new medicine ball. Lookin’ good! 😉

  5. Kelly Cook Reply

    Awesome pic Mase! Woohoo for a nutrition challenge too! I have been making a few too many exceptions lately in my food choices…

  6. Nettie Reply

    Great picture Mase! Look at those arms!!! So ready for a nutrition challenge! Paleo choices have been the exception for me lately… not good

  7. jwash Reply

    Nettie…I was thinking the same thing…..look at those arms! So happy about the nutrition challenge. I keep trying to convince myself that wine is “paleo”.

  8. Christopher Tufts Reply

    264 Great WOD!

    I am excited for the nutrition Challenge. there are definitely some REALLY great pics all around!

  9. Carol G. Reply


  10. jonathan miles Reply

    I’m in. I’ve been trying to on my own, but a group effort will be so much better

  11. jonathan miles Reply

    387 rx. Lower back was smoked by the end of this one. Fun 3:30 class

  12. Nettie Reply

    296 – K2E were not rx’d

  13. Michelle Hatch Reply

    Suns out guns out Mason! WOOTWOOT!! Looking forward to my first nutrition challenge. There must be a paleo Ice cream cake recipe somewhere….? Paleo hot fudge?? 😫 either way, I’m down. Great WOD today. Back extensions are my new evil.

  14. Terry obrien Reply

    331 Rx really felt those Back extensions

  15. OldNatickRookie Reply

    253 – 1.5 Pood, 24″ box jumps, not so RX K2E. Loved the back ext. I thought my hamies were going to snap.

    Mason is ripped.

  16. Kevin Mikolazyk Reply


  17. Kevin Mikolazyk Reply


  18. Zach Reply


  19. sarah lee Reply

    348 RX.

  20. sarah lee Reply

    Looking good Mason!

    The teens and kids did awesome today! They were great at bouldering the wall.

    • mason Reply


  21. mason Reply

    254 30″ box and 1,5 pod
    Nice numbers everyone!!!

  22. Christopher Judkins Reply

    327 with 36″ box (cause I promised Mason I would join her on the Fitness Lonnie “Scaling Up and Being More Awesome” plan 😉

    • mason Reply

      Hahaa nice job on the 36″ box Chris! Thanks everyone on the photo.

  23. KristinP Reply

    296 RX great pic Mase:)

  24. Allan Fleck Reply

    361 rx

  25. Sean Mastro Reply

    That was good today! Still sand bagging, but hey, I got to pay long time.

  26. KristinP Reply

    Oh and I can not wait for the nutrition challenge!!!

  27. Mark Lee Reply


  28. JoJo Mikolazyk Reply

    No clue but watching Mason and Chris box jump was amazing lol

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