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

CrossFit Cape Cod 2/14/14

February 13, 2014
#Throwback, Erin M. Getting Low!

CrossFit Cape Cod

Workout Of The Day

Back Squat

Work Up To A Heavy Set Of 5 and Do 3 Sets At The Heavy Weight.

Front Squat

Work Up To A Heavy Set Of 10
Do 2 Sets At The Heavy Weight

Finish With
2:00 Test Max Wall Balls
2:00 Test Max Back Extensions
Rest Between Efforts As Needed

There is still a little bit of space left in the Olympic Lifting Clinics Wednesday at 3:30pm and Friday at  6:30pm. The Cost Is 40$ For The 4 Week Clinic and Will Include Refining Technique Through Video Analysis, Drills, And Lifting Sessions. 
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  1. Erin Gretzinger Reply

    Please sign me up for the clinic! I will be in tomorrow (2/14) to physically put my name on the board at the box.

  2. Robb Sykes Reply

    Please sign me up too!

    • mason Reply

      Sorry rob I had already left the gym. But there are four spaces left.

  3. mason Reply

    Erin I signed you up. You’re all set,

  4. Allan Fleck Reply

    Count me in for lifting clinic forgot to sign up today. Please and thank you!!!!!

  5. Allan Fleck Reply

    This comment has been removed by the author.

  6. Paul S Reply

    125#/95# 37(14#)WB,68 BE
    Great partnering with Sarah Lee on the lifts; like having a private trainer, thanks.

  7. Kevin Medeiros Reply

    Back Squat @ 245
    Front Squat @ 135
    Wall ball 42@20lb
    Back ext 52

  8. Zach Reply

    315# BS
    185# FS
    43 wall ball w/ 30# ball
    56 back extensions

    Thanks for the tips Jamin. Sarah crushed the back extensions w/ 78.

  9. Mark Lee Reply

    40+ with the 30lb is for real men, nicely done Zach!


    BE=64 (I had 25 in the first 30 seconds, it was an uphill battle after that!)

  10. Nettie Reply

    85×5, 75×10

  11. Ashley Reply

    115/75/14×23/55 2 points

  12. Matt Reply

    195×5, 135×10, 48wb, 63be
    100%, 2 pts today, 10 total.

  13. Tim Reply

    0 points today. Happy Valentine’s Day.

  14. Jamin Brouillard Reply

    1 point today, did presses instead of squats, hips were sore.

  15. Heidi Lacava Reply

    2 points.. BS 125#, FS 95#, BE-80, WB-35 @12#

  16. JoJo Mikolazyk Reply

    Toooooough! 75# back, 45# front… No clue on the tests! My quads and hams know though!

  17. Kelly Cook Reply

    0 points today. Rest day and I ate sushi.

  18. Michelle Hatch Reply

    Squat and drop it like it’s hot.

    110 on backsquats
    85 front squats

    30 something wall balls
    47 back extensions

  19. Chris Massi Reply

    2 points today. 185# bs. 115# fs, 40 wb 20#, 56 be

  20. Ann Massi Reply

    2 points 115#, 74#, 38 WB, 90 Back ex

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