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CrossFit Cape Cod Friday October 16th

October 15, 2015


Get a Car Decal Today! Rep Our Box With Pride!

CrossFit Cape Cod WOD

CrossFit Total

Find a 1 Rep Max

Back Squat




Not For Time, But For Quality

Move Through The Following For 15 Minutes

1 Legless Rope Climb

10 Pistols

10 GHD Sit Ups

Nutrition  Challenge Day 10! 

Congratulations, we’ve reached double digits! 1/3 of the way there!

Do you feel stalled out? First off don’t weigh yourself everyday. Once a week at the same time of day is a good way to see what kind of progress you’ve made. Something else everyone could benefit from at this point is to write down everything you eat for a few days and bring it to a coach. This will help determine where there could be room for adjustments to help you reach your goals. Keep it up!

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  1. Erin McGee Reply

    Shoot! I meant to get a decal today! Are they at the box?
    Great to see everyone:)

  2. Andrea Meagher Reply

    155# back squat
    65# press
    175# deadlift
    Michelle powerhouse Hatch killed it!
    Thanks Josh!

  3. Justin Neviackas Reply

    Had to go to the YMCA for this today
    240# bench PR
    315 squat PR
    325 deadlift PR

  4. Kevin Medeiros Reply

    425# BS / 205# Press /475# DL
    1105# total
    All 10# PR’s actually. Glad I could get my butt up at 5am for this one.

    • Justin Neviackas Reply

      Beast Mode ON!

    • Emily Arnick Reply

      Holy cats! 1100# is like lifting every member of my family … twice!

  5. Emily Arnick Reply

    Back squat 185# (15# PR)
    Press 90#
    Deadlift 220# (20# PR)
    Mark knows what he’s doing with this programming stuff! I’ll only tell him like 20 more times. 🙂

  6. Mark Reply

    What an awesome morning! So many great lifts made! It really fires me up to see everyone making such amazing progress!!!

  7. sam miles Reply

    Back Squat: 220
    Press: 110
    Dead Lift: 295 (30PR)
    Total: 625

  8. Liz Reply

    175# back squat
    75# press
    255# deadlift
    505# total 10# PR’s on back squat and deadlift

  9. Lori Neviackas Reply

    175#, 80#, 185#
    Total 440#

  10. Mark Reply

    So strong today everyone!

  11. Nicole Reply

    185# Back squat
    85# Press
    195# Dead Lift
    I was so excited! In just over 3 months being back at Crossfit my strength is coming back!

  12. Kristin Reply

    170 BS, 80 press, 240 DL.

  13. Allan Reply

    406#,185# press, 435#DL CF total 1026#
    saw some great stuff today and had a lot of fun!!

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