168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod Monday 10/20/14

October 19, 2014
Sarah S. Real women lift weights:)

CrossFit Cape Cod

Workout Of The Day

AMRAP 20 Minutes

5 Chest To Bar Pull Ups
5 Dips
15 Squats


We cannot thank all the volunteers enough for all the help and hard work at the comp on Saturday! People like you are why this is the Capes Premier CrossFit Community! Thank You!!! 


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  1. sarah lee Reply

    Sarah Sp. you look great!

  2. Erin McGee Reply

    Great picture Sarah S!

  3. Nonie Fajao Reply

    Looking great Sarah!

  4. JoJo Mikolazyk Reply

    So strong! Look at dem legs tho

  5. Kevin Medeiros Reply

    Great pic Sarah!

    10 rounds
    Used straight dip bar (6 rounds no bands, 4 w/ red band), green & purple on pull ups.

  6. Sarah Sprague Reply

    Thanks ladies, and Kevin! You all rock!
    Had an awesome time with the kids at 4:30…such great little Crossfitters:)

  7. Mark Lee Reply

    Pecs did not appreciate the dips, so I let them have their way, did burpees instead. 13 rounds

  8. Erin Meagher Reply

    I think it wrote 8 or 9 rounds on the board. I had an issue with dips as well and switched to push ups! Great pic Sarah!

  9. Allan Fleck Reply

    20+ 7

  10. Zach Reply

    13+3
    Dips on bar & not all CTB

  11. Kevin Mikolazyk Reply

    11 red and blue pull ups…dips on the straight bar

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