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

CrossFit Cape Cod 2-3-15 5:30 and 6:30 am are cancelled because of the icy roads.

February 02, 2015

amase100

The Open Is Coming! Learn More Here

Early classes are cancelled. We plan on being open for the 8:30 and 9:30am and all afternoon classes.

Workout Of The Day

AMRAP 3:00

15 Deadlifts 185/135

20 Toes To Bar

25 Wall Balls 20/14

30 Box Jumps 24/20

40 Calories (Row)

Rest 2:00

AMRAP 4:00

15 Deadlifts 185/135

20 Toes To Bar

25 Wall Balls 20/14

30 Box Jumps 24/20

40 Calories (Row)

Rest 2:00

AMRAP 5:00

15 Deadlifts 185/135

20 Toes To Bar

25 Wall Balls 20/14

30 Box Jumps 24/20

40 Calories (Row)

Advanced Training

Use 245/165 For Deadlifts & Scale Up The Wall Ball

Post WOD

Snatch Balance

1-1-1-1-1-1-1

Double Under Flight Test

10-20-30-40-50-40-30-20-10 Unbroken For Time

Tomorrow AT Will Do The Gymnastics Progression

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  1. Sarah Lee Reply

    Running late for the 8:30! Sorry everyone!

  2. Andy Mathieson Reply

    72, 73, 93 Rx

  3. Sarah Lee Reply

    42, 51, 62 RX. I really need to work in toes 2 bar!

  4. Kevin Medeiros Reply

    60, 60, 67 @245# DL / RX WB & Box

  5. Allan Reply

    A. 78,80,72= 230 DL245#, 30#WB
    B. work to 225# Pr!! snatch balance
    C. Flight test 5:07 Pr!!

  6. Amanda Reply

    55/63/83… Used 165 on dl, 16 on wb and 24 in box… Toe 2 bar were rough!
    Thanks mason for keeping my pace on the dl:)

  7. Mase Reply

    Good work everyone.
    155 reps, rx with 16#/10′
    I need to string those t2b, so much time swinging.
    Just another movement to add to the list. Why does the list seem to get longer and not shorter?

  8. Mark Reply

    Haha! True Mase!
    Made it to 9 Box Jumps, 7 Box Jumps, and 4 Box Jumps. So hard! But a great WOD.
    Snatch Balance worked to 185, fun working with Greg, Flight test was 11 something. Thank you Tyler, Caroline and Montt for helping me keep a sense of humor about it!
    As a side point I am very happy and excited about all the goal setting happening! Cant Wait to see the results!

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