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Mashpee, MA 02649
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CrossFit Cape Cod, Thursday 4/24/14

April 24, 2014
We are so proud of you, Coach Mase, for your awesome performance in the Masters division this year! Your efforts inspire us all!

Find a 1 Rep Max Jerk

Followed By 

Run 800m On The 7:00 X 4 Rounds
Record all 4 Times
(Go at 0:00,7:00,14:00,21:00)


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  1. Terry obrien Reply

    Congrats Mason…You are a great coach and competitor..You always keep me honest in my WODs
    BTW….Your arms look amazing in the picture..

  2. Erin Meagher Reply

    Congrats Mase!! You did so great:)

  3. OldNatickRookie Reply

    Nice job Mase.

  4. Shanna Reply

    You rock mason!!

  5. jonathan miles Reply

    you will always be “Mason Froning” to me.

  6. Erin Gretzinger Reply

    Awesome job Mason! Terry’s right, your arms look awesome!
    100# split jerk (5# pr)
    3:39, 3:43, 3:45, 3:44

  7. Nettie Reply

    Congrats Mase!!! Imagine what you can do once the healing takes place. I agree with Terry – amazing arms!!!

  8. Ann Reply

    Ditto Terry’s comment. Great arms. Mason you are an inspiring instructor.
    I ran today at home 2.73 miles in 26:11 minutes. I don’t think I broke any land speed records, but I’m working on making the distance.

  9. sarah lee Reply

    You are amazing Mason!

    120 Jerk. Not my best but all my lifts are down right now.

    3:15, 3:14, 3:26, 3:16.

  10. Erin Meagher Reply

    135- tried for 145 but missed it!
    Between 3:45- 4:00 for the runs
    Fast as lightning as usual:)

  11. Chris Massi Reply

    165# jerk. 2:45, 2:50, 2:55, 2:52. Felt good to run, but sucked while running! Need to get my running legs back

    • Erin Meagher Reply

      Um Chris. I think you have your running legs:)

    • sarah lee Reply

      This comment has been removed by the author.

  12. Jen Heinlein Reply

    You are so inspiring Mason!!
    105# for the jerk. For the running – I did it. Take Erin G.’s times and double them, lol! You guys are so fast!

  13. Allan Fleck Reply

    Who Cares about those ripped shoulders Look at that Hair! I wish I had hair like That!! Great Job Mase!!

  14. Mark Lee Reply

    Love the comments today!
    1 hour trail ride on the mountain bike today.

  15. Molly Sorbello Reply

    I agree with Allan… I saw Mason working out at Crossfit Cape Cod (not drinking a piña colada at Trader Vic’s) … And her hair was perfect!

    115# , 3:45, 3:35, 3:28, 3:26

  16. Kevin Medeiros Reply

    This comment has been removed by the author.

  17. Kevin Medeiros Reply

    You’re an inspiration Mason.

    Jerk 205#
    4:12 4:27 3:48 row 4:37 run
    Ran 3+ miles yesterday on my own and wasn’t expecting to run today so it wasn’t pretty.

    Also I think I bruised my arch today on the second 800. Anyone know a good treatment: ice, heat, bourbon? I’m open to suggestions.

  18. Shannah Jaburek Reply

    Jerk 105 # (5#PR)
    4:12, 3:50, 3:50, 3:50…might not be the fastest but at least I’m consistent…

  19. Heidi Lacava Reply

    Jerk 100#
    3:06, 3:10, 3:17, 3:16

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