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Mashpee, MA 02649
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Crossfit Cape Cod Wednesday January 13th WOD

January 12, 2016

Crossfit Cape Cod

1-13-16

Metcon

if we are short on bars for a class find a partner have one person go first and spot each other on the bench. pushing each other but not sacrificing form for intensity!

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

MOBILILTY TIME

optional

for time

4 rounds

20 back ext

20 du

20 GHDSU

Hope everyone has been getting their Wodify app downloaded and having fun with it. If you haven’t received an email yet please let us know!  We will be billing strictly through Wodify So please update your payment information within your Wodify account.  If you pay cash no worries you will get an email when your membership is due. We have a credit card reader installed and we have the sweatshirts and raglan shirts in. Having your account payment set up will make it a lot easier and faster to process these sales! Keep on crushing WOD’s and thank you guys for your patience and understanding as we transfer software systems!

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  1. Laura Reply

    I haven’t received an email for the wodify yet! Ljsceviour@verizon.net
    Thanks!

  2. Allan Reply

    Thanks Laura you should have it now!

  3. Nicole Reply

    I have not received an email yet for the wodify password. Spunky716@gmail.com
    Thank you

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