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

CrossFit Cape Cod Friday May 8th

May 07, 2015


CrossFit Cape Cod WOD


Back Squats



21 Pull Ups

30 Wall Balls 20/14

15 Pull Ups

25 Wall Balls 20/14

9 Pull Ups

20 Wall Balls 20/14


100 Band Pull Aparts

Advanced Training

On The Minute For 16 Minutes

ODD:3-6 Muscle Ups

Even: 10-20 Pistols

Choose the number based on how your body is feeling. If The Numbers are too easy use a weight vest or make the muscle ups strict. This is more skill development and efficiency work than it is for speed, so don’t work to failure.

Up Coming Events:

We are expanding!!! We are adding the entire front unit to our existing square footage!!! This means we will be offering expanded daycare hours, more youth classes, abs and mobility, advanced training, Olympic lifting, and the list goes on. We have the Cape most experienced Coaching Staff and we are going to be able to maximize your experience at C3, we will keep you updated on the progress as it unfolds.

Next Weekend on Saturday the 16th we are running an obstacle course WOD. It will be free for friends and family to join us and will be open to the public.

May 23rd We Are Doing “Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

This will also be open to friends and family and the public. There will be options to do individual, team, half and quarter for all levels to join in the fun!

There is a lot in the works right now and we are looking forward to what is shaping up to be an epic year!!!

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  1. Jennifer Reply

    1. I love this picture. 2. I am so excited!!!!! 3. My legs already hurt thinking about Murph.

  2. Terry Reply

    So excited for the expansion, and really loving the programing this week
    Thanks Mark

  3. Terry Reply

    And I love this picture of Sara

  4. Erin Meagher Reply

    Such exciting news! Beautiful pic:)

  5. Andrea Meagher Reply

    That’s a great picture!! It sounds like a really exciting year!! I am looking forward to it:)
    A. 145#
    B. 11:05 with 12wb

  6. Erin Meagher Reply

    A. 165
    B. 8:43
    Did purple ring dips and banded pistols
    Happy Fun Friday! Thanks Josh!

  7. Josh Reply

    That is great news! Can’t wait to see what the awesomeness that comes of this!

    5:30/6:30 classes were fun this morning! Fun Friday!

    Snatch/C&J progression; 5:33 strict pull ups; 100 GHDs/20 muscle ups

  8. Sarah S Reply

    So many great things happening! And great pic Sarah!
    10:34 12# wall ball
    Part c done, will have to do some form of AT at home!

  9. Kevin Medeiros Reply

    A: 385 x 2 – Felt great and still had some left in the tank, but I didn’t want to be junk for the WOD.
    B: 8:36 bar pu / 20# WB

  10. Mase Reply

    My fun Friday is happening right now as I eat Sarah Lee’s empanadas. Delicious!
    I’m sure the fun will continue with the wod! Great pic Sarah. Love black and white photos.

  11. Christina Sotiros Reply

    Stayed light on the squats 105 x2.
    9:02 bar pu, rx wb

    • Kevin Medeiros Reply

      Always fun being in the same class Christina. Doesn’t seem to happen a lot.

  12. Terry Reply

    8:09 RX

  13. Michelle Hatch Reply

    155 BS
    I forget what my time was

  14. Michelle Hatch Reply

    What happened to the rest of my comment? Am I being edited???

    155 BS
    12lb wall balls
    Modified barbell pull-ups
    I forget my time…
    Ring dips and banded pistols
    Super fun Friday with Josh and the warm up games! More more more! And awesome custom made
    Playlist by Erin Meahger! Woot! Love our 5:30am!

  15. pauls Reply

    165#x 2
    7:26 (12# wb, bar kneeling PU)

  16. Christopher Judkins Reply

    The best Crossfit this side of the canal just got bigger and better! Nice work tonight evertone. Try not to get frustrated with the new scales on pullups, they are going to pay off in the long run with MASSIVE GAINZ!

  17. Caroline Reply

    A) 185×1 for 2 sets… didn’t realize yesterday we’d be doing them today! woops.

    B) 5:11 Rx

    Adv) replaced muscle ups with ring dips and pistols

  18. Mark Lee Reply

    Saturday’s WOD
    Bench Press

    Partner WOD
    4 Rounds Each Relay
    Sled Push 100m
    Run 400m

    Advanced Training/Optional For Class
    3 sets
    30 GHD Sit Up
    30 Back Ext.

  19. Jmiles Reply

    275 for 2, 6:13 rx

  20. Heidi Lacava Reply

    BS 155#
    8:41 RX

  21. Allan Fleck Reply

    A. 385#X 2
    B.5:51 30#WB
    C. 4x m.u x 16 pistols
    D. pull apart done! All but wall balls unbroken!

    • Kevin Medeiros Reply

      I knew I should have thrown those 5# plates on at the end:-)

      • Allan Reply

        Never leave anything in the tank bro!!

        • Kevin Medeiros Reply

          I’m just happy (and slightly relieved) that I can walk today after that and the 75 WB’s.

  22. Andy Mathieson Reply

    A. 245# x2 (265# X1)
    B. 6:49 Rx

  23. Ann workman Reply

    I enjoyed partnering with Terry to slog through those sled pushes. Bench 80×3. 85×1

  24. Terry Reply

    Great WOd today and fun working withAnne love the Partner WODs
    Anne you did awesome on The bench presses

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