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Mashpee, MA 02649
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Crossfit Cape Cod 2-15-17

February 14, 2017

pkCrossFit Cape Cod – CrossFit

Push Jerk (3-3-3-3)

work up to a heavy 3 rep at least 4 working sets at or close to a max weight.

Metcon (Time)

9-15-21-15-9 reps for time of:

chest to bar pull ups

Overhead squats 115/75

Bar facinging burpees

Optional Work

Metcon (AMRAP – Rounds)


1 legless rope climb


Congratulations to our Couple of the Month- Paula and Mike Leary.  They are a fabulous addition to our C3 family.  The minute they walk through the door, they have smiles on their faces and generate a positive vibe!! Check out their bio Here.

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  1. traci Reply

    Love that picture!! Congratulations!

  2. Kelly Cook Reply

    Yay Mike and Paula! I miss seeing you both! Congrats!!

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