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CrossFit Cape Cod Friday 9/19/14 Adjusted Schedule For This Saturday

September 19, 2014
This Saturday The Schedule Will Be 6:30am and 12:30pm only. 

CrossFit Cape Cod

Workout Of The Day

5 Rounds For Time
50 Air Squats
1 Minute In A Handstand Hold

Run 800m
AMRAP 10 Minutes
 10 Pull Ups
10 Ring Dips
Run 800m

Toes To Bar
Box Jumps 24/20
Wall Ball

Sumo Deadlift

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  1. mason Reply

    Good luck Mark in the comp on Sunday! CRUSH IT!!!

  2. OldNatickRookie Reply

    Kick ass, Mark

  3. Erin McGee Reply

    Good luck Mark! I’m sure you’ll kill it!

  4. Mark Lee Reply

    Thanks guys, I’ll try and make you all proud!

  5. Mark Lee Reply

    And Go Mason in the Spartan Beast!!!

  6. mason Reply

    Thanks Mark!

  7. Brianna Diminico Reply

    Good Luck Mase & Mark!!!

  8. Kevin Medeiros Reply

    This comment has been removed by the author.

  9. OldNatickRookie Reply

    17:25 30 second walkups

    9:30 did yesterday’s workout


  10. Christina Sotiros Reply

    17:15. First handstands!!! Thanks for your help, Sarah. It was scary at first, but I think I got it now.

  11. sarah lee Reply

    Christina you nailed it!

    Every single person did a handstand this morning! For many it was their first time ever. Congrats everyone!


  12. Christy Lynch Reply

    Good luck this weekend Mark and Mason!!!

  13. Erin Meagher Reply

    14 something! Good luck mark and Mase!!!!

  14. JoJo Mikolazyk Reply

    Prayers for Mason and Mark this weekend! o:)

  15. Kevin Medeiros Reply

    Great time at the Olympic Lifting Club tonight. Worked on a couple of lifts that I sorely need the practice in. Hopefully I can make more of these.

    • Kevin Medeiros Reply

      Good luck Mark and Mason in your events this weekend.

  16. Kevin Medeiros Reply

    Congratulations to C3’s own Andy Mathieson on graduating from the Mass Firefighters Academy.

    • sarah lee Reply

      Congrats Andy!

    • Andy Mathieson Reply

      Thank you guys so much! Gonna be so happy to start coming to C3 on a regular basis again. See you Monday!

  17. Jen Heinlein Reply

    Barbell cluuuub!! Loving barbell club although I’m too wired to go to bed.

  18. Allan Fleck Reply

    Friday 22:05 with 3 laps of handstand walks.

    Saturday. 16:07 5 rnd+13 Rx. very nice brisk morning for running!

    Kill It Mark and Mason!!

  19. Mark Lee Reply

    Thanks again everyone! Congrats Andy!!!

  20. Erin Meagher Reply

    Congrats Andy!
    19:10 I think – I worked on strict pullips which was tough!! I loooove to kip!

  21. Ann Reply

    I hope you had great days Mark and Mason!
    18 something on the WOD today. Lost time tying my shoe.

  22. Liz Ouellette Reply

    Sunday 9:12 high knees & a couple TTB, 20″ box, 10# wall ball

  23. Kelly Cook Reply

    Sunday, 9:36, high knees (got about 3 actual ttb), 20″ box, 14# wall ball. Great supportive Sunday crew!

  24. Christina Sotiros Reply

    10:00 Knees to elbows, 2 or 3 actual toes to bar. 20″ box for the first time! Happy about that but the jumps weren’t pretty. 14# WB

  25. jonathan miles Reply

    7:21 rx

  26. Michelle Reply

    I agree , great Sunday crew! Thanks to Kelly for getting us in and thanks to Andy for organizing the warm-up.

  27. sarah lee Reply

    Glad it went well for the 9:00 class!

  28. Sarah Sprague Reply

    10:52 rx

  29. Andy Mathieson Reply

    Sunday: 7:35 Rx
    Just dosing what I can for my fellow C3ers, Michelle. 🙂

  30. Liz Ouellette Reply

    145#-165#-175#-195#. Tried & failed 205# since it’s my current 1 RM for conventional grip, dropped to 200# & still failed.
    Still pretty pleased with 195#. It’s definitely a PR, but I’m not sure what my old Sumo 1RM was, so I’m not sure by how much.

  31. Joshua Rice Reply

    Sundays WOD: 5:24 Rx

    Monday’s WOD: 225, 275, 295, 315, 345 PR, 355 PR

    “Today was a good day.” – Ice Cube

  32. JoJo Mikolazyk Reply

    150# PR, first time seeing stars – kinda cool 🙂

  33. Erin Meagher Reply

    Nice PRs guys!! Up to 225.

  34. Shannah Jaburek Reply

    210# PR…felt great lifting today and had a 60# PR…super psyched since this was always a weak lift for me!!!

  35. Heidi Lacava Reply

    185# X 5

  36. Andy Mathieson Reply

    Monday: 385#

  37. jlockwood Reply

    Monday: 185# total PR for me

  38. Allan Fleck Reply

    Worked up to 465# p.r. 10 #!

  39. Kelly Cook Reply

    230# sdl, not a PR, but my form was starting to struggle. Thanks Chris and Mason for the tips! I’ll get that PR next time!

  40. Christina Sotiros Reply

    190# PR! Thanks for the motivation, Chris. Napoleon Dynamite power!

  41. Zach Reply

    455#- 20#PR w/ Sumo

  42. Terry obrien Reply

    Worked up to 235#

  43. Chris Massi Reply

    #345 60# PR

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