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CrossFit Cape Cod, Monday 4/28/14 UPCOMING EVENTS

April 28, 2014
The first time Sarah ever jumped on the 24″ Box (Oct. 9, 2008)

CrossFit Cape Cod

Workout Of The Day

Bench Press
2-2-2-2-2-2-2

Followed By

3 Rounds
AMRAP 4 Minutes
11 Pull Ups
9 Push Ups 
7 Box Jumps 24/20
Rest 1 Minute 
Start Where You Leave Off, Score Total Of All 3 Rounds. 

Plantar Faciatis? 3 Part Series Rebuilding The Feet

Nutrition Challenge
May 5th-June 2nd, Unlike any we’ve done before!



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  1. Erin Meagher Reply

    Haaaaa!! That picture is awesome
    #loveyourshorts

  2. tracibushy Reply

    I can’t stop staring at the picture. I also love your shorts.

  3. Nettie Reply

    That is too funny!!! You’ve come a long way Sarah! And, of course, you found Lulu 🙂

  4. sarah lee Reply

    HOT!!!!!!!!!!!

  5. Terry obrien Reply

    Ditto to all the comments…Amazing how fashion has changed in only 6 years…Love this picture Sarah

  6. Andy Mathieson Reply

    I’m in for this nutrition challenge!! Finally!

  7. jlockwood Reply

    Shorts and all….you look great sarah. Loved the 6 am class and how does everyone look that great so early in the morning? Part a: 80# for a one rep max otherwise 75#. Part b: I averaged between 2 and 3 rounds.

  8. Erin Meagher Reply

    So great to see you Jen!!! Happy to be back with my 6 am friends, but it was fun to join the 930 classes last week!
    115(2) 120(1) bench
    5 rounds plus 20 rx- my hands are a MESS!

  9. Joshua Rice Reply

    Awesome picture!

    I’m in for the nutrition challenge.

    Bench: 245# x 1 (PR 10#)
    WOD: 10 rds +7

  10. Christopher Tufts Reply

    Love the pic!

    155
    6rds + 11,9,2

    Sorry the box ate your shins Erin G 🙁 you’re a trooper though It practically din’t even slow you down!

    great work everyone at the six!

  11. Erin Gretzinger Reply

    Thanks Chris!
    Love this pic Sarah! Its awesome to see that even our coaches started somewhere….it’s hard for me to remember that, since I see you guys as crossfit superhero’s!
    Tough morning, had a ‘hammi” cramp during the bench press (not sure how that happened), and a box bite during the wod. Thankful for the support of thr 6am group! So glad your back with us Erin M!
    Worked up to 75#, 5 + 7 b/p band

  12. Terry obrien Reply

    115# Bench Press 7 Rnds + 1 RX

  13. Kevin Medeiros Reply

    Bench 185# – Almost had 205# but lost a little confidence in my shoulder on the way up and didn’t want to push it.
    Part B:
    7 x 7 push ups with red & green band

    Glad to be back after three days off after treating and resting my foot. Thanks for posting the videos Mark.

  14. Paul S Reply

    115#x2 Bench
    WOD: 8+6 grn band, box PU
    Took it pretty easy on the shoulder related elements, but getting better.

  15. Erin Gretzinger Reply

    So excited for the nutrition challenge!!

  16. sarah lee Reply

    100x 2

    6 rounds plus 5 RX

  17. Mark Lee Reply

    240×2 9 rounds + 4
    Good start to the week everyone!

  18. Sarah Sprague Reply

    80# x 1
    5 rounds plus 2 RX
    Awesome 4:30 class, loved this workout!

  19. Allan Fleck Reply

    A. 245# X2 , 265# X1
    B. 12 + 2 RX
    a lot of fun today.

  20. Kelly Cook Reply

    Awesome picture Sarah! I love it!
    100×2, 6 rounds plus 7 with red and purple bands. Very fun 4:30 crew!

  21. Zach Reply

    A) 255# x2
    B) 7+18 Rx

  22. Liz Ouellette Reply

    a) worked from 45 – 65 with a 1 rep max of 75.
    b) 5 rounds + 7. b/p bands, 20″ box for push ups and box jumps

  23. Jen Heinlein Reply

    Up to 85# x 1, 80# x 2 on the bench press. Thank you for working with me, Amy, I hope you feel better!
    4 rounds + 11 + 6 with red and purple bands and a box on the pushups.

  24. Ann Reply

    Hard day for me. Bench pressed from the floor. Did the wod with red band, box push ups and only box jumps RX. Not my strengths, but gotta keep plugging. Some days you’re up and some days you’re down!

    • Sarah Sprague Reply

      You do awesome Ann! I always look for your scores, you work so hard!

  25. Ann Reply

    Hard day for me. Bench pressed from the floor. Did the wod with red band, box push ups and only box jumps RX. Not my strengths, but gotta keep plugging. Some days you’re up and some days you’re down!

  26. Shannah Jaburek Reply

    A.) 90×2, almost had 95 x1 but I had an over zealous spotter 😉 still a 10# PR over my last 1 rep max of 80#
    B.) 6+3…used blue band for half then blue/purple for other half and worked on strengthening my opposite grip…used the box for push-ups starting with 20″ for half, then 18″ for one and finished out with the low box…thanks for moving me down Sara!!!!

  27. Liz Ouellette Reply

    I got nervous for you Shannah, you were turning red!! Next time I’ll let ya burst a blood vessel first, then I’ll help ya out 😛 Just teasing 🙂 🙂

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