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CrossFit Cape Cod Saturday, 1/10/14

January 11, 2014
Michelle Killin’ It

CrossFit Cape Cod

Bring A Friend Day

Workout Of The Day

Team Baseline

3 Rounds
Run 400 Or Row 500
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Individuals Complete The WOD Straight Through For Time

Teams Of 2 
Person A. Will Complete 2 Rounds Person B Completes 1 Round
Only 1 Working At A Time 

Teams Of 3
Complete This Relay Style.
As Soon As One Person Completes A Round The Other Person, Then The Other. Each Team Member Completes A Round.

Reminders:
Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WOD

Immediately following the 12:30 class there will be free rock climbing.

At 3:00 Paleo Pot Luck at Ann Massi’s House 52 Dodson Way in East Falmouth!
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  1. Michelle Hatch Reply

    Hahaha!! You sneak! Killin it y’all!!! What an entertaining WOD yesterday huh!?? Lol.
    Tip of the day: when ur about to sneeze….and u know u can’t stop it….and you’re in a overhead squat, DROP THE BAR before it drops you!!

    I love focus work. I feel like I’m getting stronger one pull-ups. Used to always need the green band now down to blue…but had to add a red toward the end. FW gives me a chance to do the things I’ve never done or rarely do in a WOD.
    100% nutrition this far.

  2. Michelle Hatch Reply

    Hahaha!! You sneak! Killin it y’all!!! What an entertaining WOD yesterday huh!?? Lol.
    Tip of the day: when ur about to sneeze….and u know u can’t stop it….and you’re in a overhead squat, DROP THE BAR before it drops you!!

    I love focus work. I feel like I’m getting stronger one pull-ups. Used to always need the green band now down to blue…but had to add a red toward the end. FW gives me a chance to do the things I’ve never done or rarely do in a WOD.
    100% nutrition this far.

  3. Bushy Reply

    17:01 Rx No Friends 🙁

    Thanks for keeping me honest Jon.

    Mase – running late works for you!

    0% nutrition for today. I pledge to eat right but am drinking a shot of tequila for every Brady touchdown and Ridley fumble tonight. Go Pats!

  4. Kristen Menard Reply

    Not going to make the WOD today.. And probably going to have to take a 0% for the day.. I will try to eat clean, but will be at Gillette for the game (and to tailgate).. So I will definetly be celebrating with come cocktails!! Go Pats!!

  5. Sean Mastro Reply

    Bushy…send me the tab for the Bady Touchdowns, and Ridley Fumbles….Then…..Get on the Nutrition!! son!!!

  6. Sean Mastro Reply

    Aaa..I meant Brady…darn first grade teacher!

  7. jonathan miles Reply

    15:47 for the 3 rounds. Chased a couple dudes from Brooklyn. Fun wod

  8. OldNatickRookie Reply

    The best comment from a guest when asked for one word to describe the WOD, “Hell”. And Mason was on her best behavior.

  9. jlockwood Reply

    Mason was on her best behavior! I’m scared about tomorrow’s “warmup”.

  10. Paul S Reply

    22:19 for 3 rounds

    Brought my son Jeff and we both had a great time.

    Big 12:30 class, hopefully some new members.

  11. mason Reply

    Hahaa Tom and Jen… Just wait til tomorrow Jen! Lol
    It was a great day at the box today… I hope those of you that brought a friend (sorry Bushy you don’t have any) that they weren’t scared away. Everyone did really well. Hope to see them back.

  12. mason Reply

    Nice pic Michelle, your always killin’ it, hell yeah!

  13. sarah lee Reply

    Such a great day at c3! Thank you everyone for bringing your friends. Mason needed some new victims.

    Thank you Ann Massi for opening your lovely home and hosting a paleo potluck. Everything was delicious!

    100% today.

  14. Sarah Sprague Reply

    Looks like I missed a fun day:( Not 100% percent today cause of a much needed glass of wine (got that from Molly) and chowder…back on tomorrow.

  15. jlockwood Reply

    100% today. Thank you Ann for hosting the paleo potluck. Great dining table, great food, and great company. 🙂

  16. HaleyDawn Reply

    25%… Went to a baby shower ns had chicken Alfredo, meatballs that I’m sure had bread crumbs and a most delicious slice of cake. Back on track tomorrow!

  17. Faron Reply

    21:56, red band for pull ups.
    75% had some corn with the chicken.

  18. Ann Massi Reply

    100% today. And thank you all who came to the potluck. The food was AWESOME!!! If any wants the recipe for the chicken meatballs, the are on thepaleomom. Apple chicken pattys

  19. Erin Gretzinger Reply

    100% today
    Enjoyed the afternoon paleo potluck with a great group!! Thank you Ann:-)

  20. Erin Meagher Reply

    100% today
    Had a glass of wine with dinner friday- so whatever percentage we’ve decided that is!
    Fun day with everyones friends(except Bushy:(!
    Thank you Ann!

  21. Sean Mastro Reply

    This comment has been removed by the author.

  22. Sean Mastro Reply

    IND 22 NE 29 3rd 5:01

  23. Ann Reply

    I had fun introducing two new people to xfit. They both really enjoyed it and get why I like it so much. Thank you Ann and Lou for hosting such a lovely afternoon pot luck. I’d like all the recipes from today. Yummy.

  24. KristinP Reply

    Totally forgot to post yesterday! Had so much fun at Ann’s house…thanks for hosting Ann, and thanks to everyone for all the yummy dishes:)

    100% for yesterday. Did one round of the baseline to warmup then did the c&J/focus work wod. 85/95 on the c&J AND I got 8 strict pull ups from a dead hang (not in a row)…which I had no idea I could do and makes me very happy:)

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