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

CrossFit Cape Cod, Friday, Saturday, & Sunday 3/28, 3/29, & 3/30/2014

March 28, 2014
Heidi

CrossFit Cape Cod

Friday

:40 Seconds on :20 Seconds Off X 4 Rounds
Sit Ups
:40 Seconds on :20 Seconds Off X 4 Rounds
Kettle Bell Swings 1.5/1
:40 Seconds on :20 Seconds Off X 4 Rounds
Double Unders

Followed By 

Play
Climb The Cargo Net
 Climb The Wall
Practice Handstands
Traverse The Monkey Bars
Have Fun and Be Creative

Saturday

Open WOD 14.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

See The Standards Here
Sunday

We are doing a special workout Sunday as a memorial to the 2 firefighters that were killed in a Boston Fire this past Wednesday. One of them, Micheal Kennedy, was a part time CrossFit Trainer, who also helped on the scene of the Marathon bombing as well. Join us in the memorial WOD for, Micheal Kennedy, and Ed Walsh. 

In Teams of Two
Run 400 Together
As A Team Do 8 Rope Climbs
Run 400 Together
As A Team Do 50 Power Snatches 95/65 
Run 400 Together
As A Team Do 80 Back Extensions
Run 400 Together
As A Team Do 50 Partner Assisted Pull Ups
One person works at a time on the movements, the runs are as a team.

Thank you, goes out to all the Firefighters in our community and extended community, and all their families. 


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  1. Christopher Tufts Reply

    Love the Partner WOD Mark, Thanks for letting us do something for the tragic events of yesterday.

    I think I might be trying 14.5 on Saturday, just watched the video. Its really cool watching the Superstars of our sport gather around each other to cheer and push the final person over the finish line just like we do at our Box! There certainly is a competitive edge to all of them, but they still all want to see everyone else succeed, which is so rare.

  2. Christopher Judkins Reply

    Yes!!! Epic weekend at the box! Anyone interested in rope climbs today I recommend tall socks or leggings. Can’t wait to play today!

  3. Ann Massi Reply

    Fun morning!!! Loved play time. Recess is my favorite subject.
    115, 78, 57 rx

  4. Erin Meagher Reply

    It was fun to play! I lost my paper with my times – what a great wod sunday – I hope I can make it!

  5. mason Reply

    Hardcore Parkour, right Mark?

  6. Nettie Reply

    Nice picture Heidi – so strong!!!!

  7. Erin Gretzinger Reply

    110, 68, 33 rx

  8. sarah lee Reply

    I’m going to apologize in advance to the person who judges me tomorrow. Please bring a pillow and snack. It’s going to take awhile.

  9. Shannah Jaburek Reply

    I97, 57 w/ 28# kb, 60 DUs….it was fun “playing”at the box today!

  10. Nettie Reply

    Hahahaha Sarah – I’d be happy to be your judge… I’ll share my snack and pillow when it’s your turn to judge me!

  11. Joshua Rice Reply

    14.5: 15:44 Rx. Grinder!

  12. Nettie Reply

    14.5 – 28:02 rx. Glad that’s done!

  13. Allan Fleck Reply

    14.5 13:45 RX
    Thanks bushy!!!!! Great job outside in the rain. !!!

  14. Erin Meagher Reply

    14.5- one if the worst wods of my CrossFit existence. 22:13 RX
    I almost had a little panick attack during the 9’s! Ugh. But great job everyone!

  15. Terry obrien Reply

    14.5 17:39 RX Don’t want to do that wod anytime soon

  16. Jen Heinlein Reply

    14.5 – 33:28 Rx. DONE! If I ever want to mess with someone I’ll just dare them to do this WOD.

  17. sarah lee Reply

    I’m judging Jon at 8:30 tomorrow. He will be there earlier to warm up. If anyone needs to do this let me know and I can come a little earlier.

  18. Christy Lynch Reply

    Great job, Jen! I started at 15, nursing a pulled back muscle but felt good. Everyone held strong. I’ve never been more proud to be a Crossfit member, especially after this week.

  19. Erin Gretzinger Reply

    Awesome job to all that did 14.5!!

  20. Shannah Jaburek Reply

    14.5 19:29 with 45#

  21. tracibushy Reply

    14.5-15:57, so glad that is over!

    everyone did great! a really tough wod, and lots of mental toughness needed to get through that many reps!

  22. Ann Reply

    Fun time this morning partnering with Shelley. Glad we ran even if it was raining. Our time was 28 ish

  23. sarah lee Reply

    Thanks for being my partner Jess! If you could assist me with pull-ups during every wod that would be great!

    27:46.

    Great turnout this morning. Thank you everyone for showing support!

  24. Erin Gretzinger Reply

    So glad we ran too! Don’t remember our time, but I enjoyed it!! I love our c3 community!

  25. Allan Fleck Reply

    Matt & Allan. Team. 18:25.

  26. Michelle Hatch Reply

    WOO that was fun and brutal. Brutally fun. I’d hoped my rubber pants were going to keep me dry but, not a chance in that rain. Love the partner WODs and what a great turn out today was in honor of the fallen Boston Firefighters.

    No clue what our time was!

  27. Nettie Reply

    No idea what our time was but it was fun partnering with Heather!

  28. Ann Reply

    It was wonderful to see heather. What an inspiring mother daughter team you are.

    • sarah lee Reply

      I agree Ann. Heather will always be part of our C3 family no matter where life sends her.

  29. Chris Massi Reply

    Team Massi checked out at 25:25. Mom did #65 clean and jerks, and I stay using the same bar for the snatches. Judkins talked me into doing rope climbs to steel and I gladly obliged. Glad we ran as well as they go out in the middle of a storm to save lives, we can handle the rain for a quick run! Glad to be a part of today!

  30. Heidi Lacava Reply

    Team Lacava 28:11…great turn out at C3 glad to be a part of a Box that gives back!

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