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

CrossFit Cape Cod 12/20/13 Next Weeks Schedule

December 20, 2013


CrossFit Cape Cod

Workout Of The Day

10 Sets
Bench Press
2 Reps With a 3 second pause at the bottom, then drive off the chest as fast as possible. Minimize Rest Times.


Followed By

AMRAP 12 Minutes
1 Rope Climb
5 Power Snatch*
1 Rope Climb
10 Burpees
*Advanced Use 135/95
Intermediate Use 95/65
Beginner Use 45/15


Finish With
4 Sets Of 
 GHD Sit Ups*
*Advanced Do 15-20
Intermediate Do 8-12
Beginner Do Ab Mat Sit Ups 20-30

Next Weeks Schedule
Monday Normal Hours
Tuesday Classes At 6am and 9am Only
Closed Wednesday
The Rest Of The Week Normal Schedule.




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  1. sarah lee Reply

    The kids class is Monday at 4:30 instead of Wednesday next week.

  2. Zach Reply

    Solid pic- kids got great form

    • sarah lee Reply

      One of the cutest kids around.

  3. Erin Meagher Reply

    Fun wod!! Was glad I could still make it up the rope!
    75 for bench
    4 rounds, 65 snatch

  4. mason Reply

    Cute Kid alert!!!

  5. Paul S Reply

    95# bench
    WOD: 4rnds+1+5 @ 55#

    The bench press is a nice skill addition, made possible with the new rack stations.

    Thanks Jamin for your help on the snatch.

  6. sarah lee Reply

    3 plus rope plus 5 snatches plus rope plus 4 burpees. I hate when I’m that close to finishing a round and don’t so it! Oh well it was fun!

  7. Allan Fleck Reply

    135# bench 5 rounds+ rope and snatch. #75

  8. OldNatickRookie Reply

    Went to do a drop-in at CFNE @ 6:30 to find out that they don’t have a 6:30 on Fridays, my bad. Coach Geoff let me do their yesterday WOD, 2K row 8:12. Love this community.

  9. Michelle Hatch Reply

    That rope!!! Grrrrr practice practice. Liked this WOD…not typically a bench presser but thanks to partnering up with Lyda, I was able to feel it out.

  10. mason Reply

    4 rnds + 1 rope + 2 snatch.
    My shoulders are smoked!!!
    But fun to climb the rope again!!!

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