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

CrossFit Cape Cod Friday September 11th

September 10, 2015


CrossFit Cape Cod WOD

In honor of the 343 First Responders Who Gave Their Lives 14 Years Ago On September 11th

The Seven

Seven Rounds For Time

7 Handstand Push Ups

7 Thrusters 135/95

7 Knees To Elbows

7 Deadlifts 245 165

7 Burpees

7 Kettlebell Swings 2/1.5

7 Pull Ups

The total reps equal 343 repetitions.


7am and 12:30pm

We will not have the 8 & 9am

Again this is for this Saturday only, September 19th We will Return To The Normal Hours.

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  1. LT Grampy Reply

    Mark, thank you

  2. Lt. Nicole Stanley Reply

    Mark and to all that complete this workout in honor of our fallen firefighters…thank you!

  3. Mark Reply

    Thank you to all of our first responders! We love you all!

  4. Kevin Medeiros Reply

    41:46 Rx everything except HSPU (2 mats) and PU’s (R&B)

    My father, grandfather, and Uncle were Firefighters so WOD’s like this hold a special place in my heart – not to mention it honoring the brave souls who lost their lives 14 years ago.

  5. Sarah Lee Reply

    42:17. Scaled the weighs and HSPU.

  6. Erin Lewis Reply

    2 mat HSPU; 65# thr; 135# dl; blue kb; pu with r/b bands

  7. Andy Mathieson Reply

    57:30 in firefighter turnout pants.
    Had to do HSPU negatives after first round.
    Such an honor to be able to put on some of my gear while doing this wod in remembrance of all the lives taken too soon 14 years ago today.

    • Erin Lewis Reply

      It was amazing watching you. Nice work!

      • Andy Mathieson Reply

        Thank you

  8. Amanda D. Reply

    50:30. Scaled barbells and KB. Did the rest rx! Liz was a great cheerleader 🙂

    • Liz Reply

      any time lady face 🙂 gotta get used to me in your face for our comp! 😛

  9. Liz Reply

    box HSPU, 65# thrusters, high knees, 135# deadlifts, 45# kettlebell

    beast of a workout for a great cause. thanks Mark for programming it and thank you first responders and military for all that you do!

  10. Ann workman Reply

    41:47 scaled HSPU , weights etc. a challenging WOD to commerate 9/11 and the lives lost.

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