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

CrossFit Cape Cod Wednesday March 25th

March 24, 2015


CrossFit Cape Cod WOD

Run 400m

21 Kettlebell Swings 1.5/1

21 Box Jump Overs 24/20

Run 400m

21 Kettlebell Swings 1.5/1

21 Box Jump Overs 24/20

Run 400m

21 Kettlebell Swings 1.5/1

21 Box Jump Overs 24/20

Advanced Training

Use this WOD as a chance to train going hard for a sustained effort. There are really high odds that the open WOD is going to be a long chipper. Get a little bit into that uncomfortable place that inevitably happens in longer WOD. This will only be a 10-15 minute burner but go hard on every run and don’t rest in transition to the kettlebell or the box. Don’t scale up just go faster. We have one more WOD and then its over! I am extremely proud of everyone who has been doing the Open WODs!


Stretch and Stabilize: ingredients include 1 part yoga, + 1 part mobility + 1 part core training + a sprinkle of fun and laughs (and maybe some wine) = an Awesome night with Amy! $5 members, $10 non-members, bring your own yoga mat.


We are having the facility repainted Friday night and Saturday all day. We are going to cancel the 6:30pm Oly Class and there will be no WODs at C3 on Saturday or Sunday. We will be back open for Monday for normal classes. I will post WODs for Saturday and Sunday.

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  1. Mark Reply

    After the stretch and stabilize hang out and watch the open announcement for 15.5! Bring some food and beverage of your choice!

  2. Meghan Reply

    Little scared running at 530 AM, not going to lie.

    • Allan Fleck Reply

      cupacabra’s are not real? And just run faster if see one.

      • Allan Fleck Reply


    • Erin Meagher Reply

      I am too. Coyotes!!! We can stick together:)

      • Meghan Reply

        Ok! I have the headlamp!

  3. LT Grampy Reply

    Any plans on teaming up with another box to do 15.5 on Saturday?

  4. Mark Reply

    We are going to make 15.5 the wod on Friday. We will be back in the box on Monday, I will see if there is anyone planning on doing Saturday…

  5. Andrea Meagher Reply

    14:21 rx. Felt good to be outside!!! Fun wod!
    Thanks Amy:)

  6. Erin Meagher Reply

    14:34rx- we did 200’s twice as to avoid coyotes and cupacabras

  7. Allan Fleck Reply

    9:33 Rx soooo nice to run in a wod again!!!!!

  8. Sarah S Reply

    12:49 kettle bell to eye level…so nice to be outside!

  9. Mase Reply

    11:44 rx great to be running again. Way to crush it Allan!!

  10. Sarah Lee Reply

    12:54 RX. Great to be outside!!!

  11. Kevin Mikolazyk Reply

    13: and change

  12. Heidi Reply

    12:38 RX

  13. Chris Massi Reply

    12:45. Good to be running again, but two months off and I felt winded after 1 round

  14. Kelly Cook Reply

    14:24 RX, running felt rough, but being outside was nice!

  15. Josh Reply

    10:28 Rx; enjoyed that one.

  16. Zach Reply

    13:55 Rx

  17. Mark Reply

    That was a fun day at the box! Everyones efforts have been off the charts this week, spring is in the air!!!

  18. Ann workman Reply

    13:48. Fun run.

  19. Caroline Reply

    10:46 rx. Hooray for running and being outside again!

  20. Christina Sotiros Reply

    14:24 rx. Same exact time, Kelly. Team purple power.

  21. Kelly Cook Reply

    It’s totally the purple power Christina!!

  22. Amanda D. Reply

    14:40 Rx

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