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

CrossFit Cape Cod Monday September 14th

September 13, 2015

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Great Job Terry (3rd place) and Allan (4th Place) At The Northeast Masters Comp! Mark Took 8th, In All C3 Had 2 In The Top 5 And A Top 10!

CrossFit Cape Cod WOD

Complete As Many Rounds Possible In 20 Minutes:

Clean and Jerks

Start At The Weight You Would Do Grace At or Use Approximately 50% Of Your 1rm

Complete 15 Reps For Time and Rest 1:00 and Add 10-20lbs

Do 15 Reps With The Additional 10-20lbs, Rest 1:00 and Add Another 10-20 Lbs. Continue With This Pattern Until The 20 minutes Expires.

Optional

5 Rounds For Quality

10 Ring Dips

10 Weighted Box Step Ups

Use Dumbells Or Kettlebells That You Can Do All 10 Reps Unbroken

CrossFit Cape Cod Clubs

Rock Climbing

Monday Nights At 7:30 Free For Members

Oly Lifting Club

Wednesday and Friday Nights 6:30pm

Endurance Club

Thursday Nights At 6:30pm

Upcoming Events

Masters Comp September 26th

Nutrition Challenge Monday October 5th-November 2nd Party November 7th!

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  1. Christy Lynch Reply

    Way to go, C3!!

  2. Josh Reply

    Well done!

  3. Nicole Stanley Reply

    Way to go! Congratulations!

  4. Erik mattson Reply

    Nice job

  5. Kristin Reply

    Nice work!!!!

    75, 80, 85, 90, 95×9

  6. Kevin Medeiros Reply

    95, 115, 135, 155, 175, 185 x 7

    Great job Terry, Allan, and Mark!

  7. Terry Reply

    75, 85, 95, 105, 115 x 8

  8. Sarah S Reply

    Congrats, you guys rock!

  9. Ann workman Reply

    Congratulations. Terry, Allan and Mark.

  10. Heidi Reply

    65, 75, 85, 95, 95X7

  11. Mark Reply

    Thanks so much everyone!

  12. Jonathan Miles Reply

    135, 155, 175, 195, 205 for 1

  13. Allan Fleck Reply

    Thank you guys!!

  14. Zach Reply

    135, 155, 175, 185, 205 x10

    Nice job guys!!

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