June 21, 2015
Caption Contest!!! Free Tee Shirt To The Best Caption!!!
CrossFit Cape Cod WOD
4 Rounds For Time
Run 400m
50 Air Squats
Advanced Training
“10 Minute Nate”
AMRAP 10 Minutes
2 Muscle Ups
4 HSPU’s
8 KB Swings 2/1.5
Massage From 4-6pm tonight!
Next Week Our Schedule Changes To:
Monday-Friday 8:30 and 9:30am will change to 8am and 9am
Saturday will change from 8,9 and 12:30 to 7,8, & 9am
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18 Comments
I’m sure what ever it is was incredibly inappropriate!
Did you just take the last Kill Cliff?
Josh “Did she just say what I think she said?”
Michelle snickering silently to herself.
Probably spot on Liz
15:11
6 rounds plus 2… ring dips, 2 mats, 45# kb
No Josh. This if full hip extension! The Kill Cliff doesn’t count!
“do you know why they call it Kill Cliff?”
Michelle: “I don’t need a kill cliff for recovery… I look this good all the time!”
Awesome work morning crew! A simple effective classic! Everyone did an awesome job on those air squats!!!
14:34
AT???? Not really sure, but Josh made me do it!
Thanks Josh:)
18:40. I love running! Thanks Mark for the encouragement!!
12:36 AT 6 rnds + 2 strict ring dips 1 mat HSPU 1.5 POOD
17:42
AT: 6 rds subbed muscle ups with 2 chest to bar pull up and 2 ring dips
35#kb
17 something. AT- scaled 6+2 C2B
11:04 Rx great working out with Josh & Tyler Absolutely love pushing each other!
AT 9+10 Rx
15:32
AT-6 rds + 2pu(scaled from MUs)+2HSPU (2 ab mats)
“Sorry Michelle. Too early to be sexually harassed”
13:14
AT 8 Rounds Rx