Caption Contest Anyone? How about a free “summer classic” tee or tank for the winner?
CrossFit Cape Cod WOD
3 Sets Of 5 @ 70% Of Your 1 Rep Max
25 Cal Row
21 Deadlifts 245/165
25 Cal Row
15 Deadlifts 245/165
25 Cal. Row
9 Deadlifts 245/165
Do Not Exceed 70% Of your 1 Rep Max For The Deadlifts. Scale Appropriately.
10 Rounds Working To A 1 Rep Max
3 Position Snatch
High Hang, Mid Hang, From The Floor.*
*These are not touch and go reps, but they are all squat snatches. (Or Split If Limited) I recommend linking the high hang and hang together, but resetting on the 3rd rep from the floor.
On The Minute For 10 Minutes
Odd: Max Unbroken Strict HSPUS
Even: 1 Legless Rope Climb
Abs and Mobility With Amy S. Tonight at 6:30pm!
Sign Up Here For The 5k Color Run On Saturday June 13th! Proceeds Are Going To Building A 10 Station Fit Trail For The Students And Community! They Re Also Looking For Volunteers To Help With Registration and To “Color” People On The Course! Let Me Know If You Would Like To Volunteer Instead Of Run But Still Be Part Of The Action!
June 14th The Injury Prevention Seminar With Dr. Sean Rockett is a 20$ Donation, All Proceeds Go To The Cranberry Farm On Behalf Of Sean and Julia Braney. See The Facebook Post and Back Story Here