168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod

April 27, 2010



In 10 Minutes Run 1 Mile And L-Sit 2:00. Rest During The Extra Time If There Is Any.

In 6 Minutes Run 800m And L-Sit 1:30. Rest During The Extra Time If There Is Any.

In 4 Minutes Run 400m And L-Sit 1:00. Rest During The Extra Time If There Is Any.

The Clock Will Run For Each Respective Time-A Total Of 20min. The L- Sit Is Accumulative And Only Counts When You Are In Position.


Don’t Forget To Be There Thursday At 6:30 For Active Recovery With Amy S.!

The ladies deserve their props! I am always hearing how impressed people are by the level of fitness of the ‘Girls’ at C3. The pictures below certainly testify to that fact. Everyone did really well today on a really challenging WOD but the thing that stood out today was that 8 females did their pull ups Rx’d! Great work ladies!

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  1. Littles Reply

    About the food on Sat. Is everyone sticking with Paleo, or is this a big cheat day after the challenge? Does anyone have any non paleo dessert requests that you want me to make? Name your favorite dessert and I’ll see what I can do, because I for one am having some sugar.

  2. Mark Lee Reply

    Oh Littles you temptress! Can’t wait!

    In other news the 6:30 am class are such a bunch of warriors that I decided to add on a 100 sit up penalty if you don’t make the l-sits to round out the workout:) If anyone wants to see me do 100 situps join me at 3:30 for the WOD.

  3. Esherman Reply

    Oh boy, my sister was in that 6:30 a.m. class, now she’s trying to make me look bad. Sibling rivalry is the worst/best 🙂

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