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

CrossFit Cape Cod Saturday and Sunday

January 30, 2015

Cutrona-CrossFit LOW-0533


Show up at 1:30pm for the big announcement!!!


Front Squat

2 Rep Max For The Day

Bench Press

2 Rep Max For The Day


As Far As You Can Go In 12 Minutes

30 Handstand Push Ups

30 Wall Ball 20/14

30 Chest To Bar Pull Ups

30 Thrusters 95/65

30 Dips

Advanced Training


1x Handstand Walk

15 Weighted Hip Ext. (Go at a medium speed, controlled on the decent and ascent. Focus On Hamstring Activation.)25/15



3 Rounds For Time

Row 500m

12 Power Cleans 135/95

21 Box Jumps 20″

About the Author
  1. Sarah S Reply

    110# x 2 FS, 75 x 1# bench
    Made it through 13 C2B’s. 2ab mats for handstands. Got some goals in mind for the next year!

  2. Mase Reply

    135 fs back is still feeling tweeted
    105 bp or
    B. Well those hspus took as long as I thought they would. Got to 10 c2b, used 16#/10′

  3. Erin Meagher Reply

    135 front squat
    115 bench
    Made it through 9 thrusters
    Looking forward to picking some goals to work on!!

  4. Allan Reply

    front squat #325X2
    Bench press #285×2
    B.11:05 Rx 30# wb

  5. Liz Reply

    Sunday 18:11 @ 65#

  6. Mase Reply

    20 athletes today at the 9:00 on Sunday. Awesome group!! Good job everyone!

  7. Kelly Cook Reply

    Sunday 14:40 @45# and 20″ step ups.

    • Liz Reply

      So good to see you back at it Kelly! Fun warming up with you today

  8. Heidi Lacava Reply

    17:06/75# don’t usually come in on Sundays but glad I did! Got to see some of my morning friends
    Thanks Mase for always having a good stretch out after ever class!

  9. Mark Reply

    Yay Kelly!
    Saturday had2 rep PR 265 FS and 250 Bench press
    Part B didn’t go as well but made it through 19 thrusters

  10. Christina Sotiros Reply

    18:21, 70#, 20″ box

  11. Tunay Reply

    Sunday 17:29 45#

Leave a Reply