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

Crossfit Cape Cod 9-28-17

September 27, 2017

CrossFit Cape Cod


Metcon (Time)

for time

100 med ball cleans 20/14

100 push ups

100 sit ups


Lets get it….. Who is down for a challenge?? Sign up at the front desk!!

Sarah Lee will be around Saturday morning after classes and before class at 830am on Sunday for anyone who has any questions about the challenge. We will also use our nutrition Facebook page for support and updates.


CrossFit Cape Cod’s 2017 Nutrition Challenge When: October 1- November 4th

Cost: $25.00
Party: Friday November 10th Catered by Sarah’s Paleo Kitchen.

Special Promotions: Sarah’s Paleo Kitchen is offering an AMAZING DEAL! If you order 4 weeks of food, you get the fifth week FREE! That 25% off.



Level 1:
Lifestyle Challenge: The goal in this category is to eat 3 well rounded paleo meals a day. Each meal should contain 1⁄2 vegetables, little starch or fruit, and protein. You can add 2 TBS of fat to each meal. 1 TBS approved sweetener each day. 6 ounces of red wine is allowed each day. This is for people who are new to eating healthy, looking to clean up your diet without going too extreme, or looking for a lifestyle change.

Level 2:
Whole 30: Meat, vegetables, good fat, some starches are allowed. No sugar, alcohol, grains, dairy, legumes. This is for people who are looking for a mental and physical reset with food.

Level 3:

Macros: What does this mean? “To Macro” means to count the number of grams of protein, carbohydrates and fats you consume in one day. This is for people who are already eating quality food, and now want to track the quantity of what you are eating.



2 Points: Perfect nutrition all day

1 Point: A little slip. Cream in your coffee, 1 extra glass of wine, a few goldfish off the floor of your minivan

0 Points: I deliberately ate an unapproved meal or had more than one small slip

BONUS Points: These are scored separate each day. 1 Point: Track all of your food

1 Point: Drink 1⁄2 your body weight in water each day. Add 20 ounces every time you work out.
1 Point: Work out. Up to 4 points a week.

There will also be weekly challenges. You will have the opportunity to get more points and there will be prizes!

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