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

Crossfit Cape Cod 2-2-16

February 01, 2016

CrossFit Cape Cod – CrossFit


Metcon (Weight)

4 Rounds not for time:

4 Weighted Pull ups

4 Weighted Dips

If we can’t do weighted pull ups or dips do the toughest band/scale possible to hit failure at or around 4 reps.


Metcon (Time)


Pull ups

push ups

Goblet walking lunges 53/35

teens 45# kb

Rx plus chest to bar, hand release push ups, 70#/53#

Optional Work

Metcon (Time)

200 doubles for time

Every :30 do 5 air squats


Also Olympic lifting club will be starting a new strength cycle next Wednesday at 6:30, Come in and join coach Jamin for some weightlifting. Wednesday or Fridays at 6:30pm.


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  1. Sarah Lee Reply

    Great picture!

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