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

CrossFit Cape Cod 2/13/14

February 13, 2014
Faron Spends 30+ Minutes a day doing extra mobility.


CrossFit Cape Cod

Workout Of The Day

8 Rounds For Time
8 Chest To Bar Pull Ups
10 Kettlebell Swings 2/1.5
12 Shuttle Sprints*
Rest 1:00 Between Rounds.
*There will be a measured distance on the rubber mats and platforms, set out for you prior to your arrival.

Starting Wednesday Feb. 19th, We are going to host 2 Olympic Lifting Clinics per week, for 4 Weeks. There will be video analysis of your lifts and skill based training and workouts, centered around the clean and jerk and snatch. The clinics are on Wednesday at 3:30pm and Friday at 6:30pm For 4 weeks. Ideally you would attend all eight, but it is not mandatory to benefit from the clinic. The cost is 40$ and there is a sign up poster behind the desk at C3. This is a great opportunity to focus in on your lifts, and get extra time, analysis and coaching in a fun atmosphere!
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  1. Erin Gretzinger Reply

    That sounds awesome! I’m in!!

  2. OldNatickRookie Reply

    Faron you are the man. I should be following your lead.

  3. mason Reply

    So I’m assuming up to the mark and back is considered 2 not 1????

  4. Denise Monroe Reply

    Ugghhh. First the nutrition challenge and now this. I’m going away for Feb vacation, but I don’t want to miss out!!! Mark would love this!!

  5. Andy Mathieson Reply

    Sprints!! I wanna ruuuuuun!

  6. Rachel Dean Reply

    I am super excited about the olympic lifting clinic! This is just what I need! However, I can only make the Friday time due to my work schedule :0(. Will there be a rotation of lift training? Either way I’m SUPER PUMPED about this!!

  7. Michelle Hatch Reply

    Oooookay. This was a tough WOD. The sprints with the chest to floor sucked the life out of me. My sprints were really trots! 27:47

    Glad my heart didn’t explode and splatter all over the box

  8. Erin Meagher Reply

    That was tough!! 28 something? my sprints were like shuffles 🙂

  9. Sarah Sprague Reply

    Loved working out with Amy S…so encouraging. Also, I got my first band wedgie today…ouch
    29:51 45# kb and the said purple band. Really grueling workout but worth it.

  10. Mark Lee Reply

    27:09 Super tough, like SO many people right now, trying to fight off a little sickness. Glad I was able to get this one in. Thanks AmyS for the fun 9:30 class!

  11. Paul S Reply

    26:44 1 Pd, Grn band

    Good Wod for me: short distance runs with rests. Great 9:30 group.

  12. jonathan miles Reply

    24:58. Unfortunately after round 3 my hands started to tear, so I switched to a band for pull-ups. That was tough on the ego to not RX a wod, but I’ve torn before and couldn’t hold anything for days, so I finally made a smart choice.

  13. Sean Mastro Reply

    ooooooo very tough one!!!!! my thoughts are with you all!! m w f next!!!!

  14. Sean Mastro Reply

    Why do I fear bars of soap wrapped in towels???

  15. Jen Heinlein Reply

    Yeah, Faron!

    First WOD back after a gastro event. Felt strong but incredibly winded, if that’s possible – just under 37 mins with blue & red bands and blue KB (3/4 pood?)

  16. Allan Fleck Reply

    21:34 RX Tom Thanks for all the cheering! Those 2 Pood’s are no Joke..

  17. sarah lee Reply

    You are a great example for all of us Faron!

    Allen you were FLYING!

    28:58 RX. That was so tough but such a fun class to work out with!

  18. Kevin Medeiros Reply

    36:50. Never thought I would make it through 8 rounds! That one was tough. The bands of death/life almost did me in on the chin ups. Thanks Tim S. for the quick thinking save and Mason for the assists:-) Until tomorrow.

  19. Jamin Brouillard Reply

    2 points, 22:15 on wod today. I was breathing real heavy during those sprints.

  20. Tim Reply

    I am very proud of my 32: ? Rx. 2 points for today.

  21. Heidi Lacava Reply

    2 points…28:00, 45# pood, red band for first 4 rds then had to add the purple band for the last 4rds..to help the bleeding hands!

  22. jlockwood Reply

    2 points for today and yesterday. I did this wod in 29 something. The chest to floor burpees were evil. After round 6 I forgot my name and how to speak in complete sentences.

  23. Kelly Cook Reply

    28:41 with 1 pood and different bands in different rounds. Started with just a red band, then switched to red and purple, and ended the last two rounds with blue and purple.

  24. Matt Reply

    And to think I was looking forward to running in a workout. 24:45 Rx.

    100%, 2 points on the day, 8 points total.

  25. Kelly Cook Reply

    2 points today as well.

  26. Ann Massi Reply

    2 points today. And that was a TOUGH workout today. 26 something. I think it was 26:33 but like Jen, I couldn’t remember much of anything after that

  27. Ashley Reply

    2 points today I forgot my exact time but I used a 1 pd and blue band I think it was 28:53??

  28. mason Reply

    WOW!! Congrats to all those who came out in the miserable weather to tackle and conquer that wod!!! Great job to everyone. You all rocked it. Allan”speed demon”. You killed it

  29. Shannah Jaburek Reply

    28:12 with the blue/purple bands for the first half and blue/red for the second and used the the 26# kb…that was tough! the chest to floor was a killer

  30. Chris Massi Reply

    Only 1 point today for nutrition as I wasn’t able to make it to any class today. And I miss my running so much!

  31. Denise Monroe Reply

    I’m so glad Mark and I weren’t the only ones who felt like that was a killer workout!! I think I’m glad I didn’t know about the chest to floor before each sprint ahead of time… Great class tonight, Mason! Thanks!!

  32. Ann Reply

    26:18 with red band and 1 pood. My first WOD since getting over a cold. It felt good.

  33. Liz Ouellette Reply

    Oh 30:40 something…what a killer work out! 18 lb KB, started with blue and red bands, switched to a green one about half way through. THANK YOU to Mason and the 4:30 class for cheering me through the last of the workout, even though I thought I was going to die 🙂

  34. sarah lee Reply

    Liz I loved your spirit. You looked like you were having a blast. I can’t wait to workout with you again!

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