February 07, 2016
All morning classes are canceled ******
We will have open gym from 2pm-4pm ONLY today! *****
for you Crossfit psycho’s that can’t deal with life if you don’t work out on a squat day!!!!
Please only come if you feel 100% safe to do so.!!!
CrossFit Cape Cod – CrossFit
Weightlifting
Overhead Squat
find a 2 rep max then do 2 drop sets sets @90%
Metcon
Metcon (Time)
Complete 3 rounds of
12 OHS 95#/65#
24 sit ups
48 double unders
Rest 2 min
2 round of
12 OHS 95#/65#
24 sit ups
48 double unders
Rest 2 min
1 round of
12 OHS 95#/65#
24 sit ups
48 double unders
Optional Work
Metcon (No Measure)
100 over head bar oblique tilts
100 band pull aparts
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One Comment
hey guys please park on the glass door side of the building. The plow trucks requested it.
Thanks!!