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CrossFit Cape Cod Tuesday March 31st

March 30, 2015



Congratulations Coach Mason For Ranking 20th in the North East Of Nearly 500 Women In Your Division, And Qualifying For The Second Straight Year For The Masters Online Qualifier!!! You Deserve It, You Put In Unmeasurable Amounts Of Hard Work, Sacrifice, And Showed The Heart Of A Champion, Overcoming Setbacks And Rising To The Challenges Set Before You. You Are Officially Our Affiliate MVP Of The Open, We Are All Extremely Proud Of You!!!

2015 Was a great Open for Crossfit Cape Cod!

Already Looking Forward To Next Year, We Should Definitely Be Proud To Train At The Capes Fittest Affiliate, 4 Of The Top 10 Area Affiliate Athletes On The Cape Cod Leader Board (7 Affiliates) Were C3 Athletes! Let’s Train Hard And Take All 10 Spots Next Year!  

CrossFit Cape Cod WOD

‘The Chupacabra’

5 Rounds For Time

Run 200m

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

Advanced Training

Do Chest To Bar Pull Ups


5-5-5-5-5 With Chains

If you Missed The TTB L-Hang Work Yesterday Make Up For It Today.

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  1. Amy Squeglia Reply

    Right on Mason! You pour out tenacity, grit and determination with each and every WOD and are a true inspiration to me and so many others. You make us all proud!

  2. Terry Reply

    Way to go Mason…you prove that hard work pays off…now onto the qualifier

  3. Erin Meagher Reply

    Mase!!! We are so proud of you:) Your determination is amazing and inspring!!

  4. Christy Reply

    Congratulations Mason!!! So proud of you and all at C3!!!

  5. Ann workman Reply

    Congratulations Mason. You have true grit!

  6. Ann workman Reply

    Congratulations to all the C3 athletes who competed with heart! You are all champions in my eyes.

  7. mase Reply

    Thanks everyone!! It’s been a long haul with a lot of work but it paid off. Thanks to Mark for the great programming and getting my mind straight on some of those wods, to Sarah for feeding me awesome meals and to my training partner, Allan, who kept pushing me every day and wouldn’t let me quit! It’s such a great community at C3 and it is undoubtedly the best box on Cape!!!

  8. Andrea Meagher Reply

    Wow!!! What an accomplishment:) awesome job Mason:))

  9. Meghan Reply

    This is the coolest name for a WOD! We were clear of all chupracabras this AM!

  10. Sarah Lee Reply

    So proud of you Mason!!!!

    19:59 RX. Fun wod!

  11. Sarah S Reply

    Get it Mason!
    17:26 ring rows, box push ups.

  12. Melissa gilooly Reply

    WOWZA! Great job Mason!!! You Rock!

  13. Heidi Reply

    16:53 RX
    Congrats Mason!

  14. Mark Lee Reply

    15:25 spring is in the air at C3, lots of smiling faces and high energy! Thank you Erin McGee for coming by with Matthew!!!

  15. jonathan miles Reply

    15:43 RX CTB pullups. Advanced training done with Josh and Mike M., cool stuff.
    Also proud to make it into the Christy Lynch photo gallery. She was true to her promise to edit out the photos where I looked like I was having an intestinal explosion during that wod.

  16. Erin Meagher Reply

    Such a great day at c3! Babies, champagne! So fun:)

  17. mimi Reply

    Congrats mason!!!! You inspire!!

  18. Josh Reply

    13:20 Rx

  19. Ann workman Reply

    21:04 I think. Scaled pull ups a lot. Running outside :-).

  20. Kevin Medeiros Reply

    20:12 with the bar pull ups. Tough one after a long layoff.

    Congrats Mason!

  21. Kelly Cook Reply

    Congrats Mason! You are totally feature story material for the BHS Dispatch! I’m making it happen!!

    I really set a blazing pace this evening on this one. 33:14, I think, with Mason’s evil bar pull ups and various versions of actual hand release push up attempts, mixed with negatives, mixed with me just falling to the floor from the plank position. Took me forever, but it was kind of fun, and I didn’t leave in tears, so I’m happy.

  22. Traci Bushy Reply

    Way to go Mase You make us proud!!
    And Tom Topham too!!! Way to go!

    And thank you Erin for bringing baby Matthew in to see us! He’s just the best!!

  23. Amanda D. Reply

    23:00 rx

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