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

Friday 1/10/14

January 10, 2014

CrossFit Cape Cod

Workout of the Day

On The Minute For 7 Minutes
3 Clean and Jerks

Followed By

Focus Work

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Weighted Pull Ups
Strict Pull Ups
Bar Muscle Up
Chest To Bar Pull Up
Pull Up

Over Head Squats
Front Squats

Wall Ball


Squat Therapy


Hand Stand Push Up
Ring Dips
Push Ups
Hand Stand Hold
Hand Stand Walks

Double Unders
Toes To Bar
Box Jumps
Knees To Elbows

Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WOD

Immediately following the 12:30 class there will be free rock climbing.

At 3:00 Paleo Pot Luck at Ann Massi’s House 52 Dodson Way in East Falmouth!

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  1. Erin Meagher Reply

    Did 85,95 for clean and jerk
    Worked on strict pullups, overhead squats, handstand pushups, box jumps.
    Forgot to post yesterday because I CANT post from my phone again – so annoying – 100% yesterday.
    looking forward to the paleo potluck tomorrow!

  2. Erin Gretzinger Reply

    65 to 75 for c & j
    Worked on pull ups, pushups, OHS, ttb, dbl unders, handstand holds….I think I need focus for my focus work.
    Fun 930 class, thanks Traci!
    Looking forward to tomorrow as well! I plan on bringing game day paleo wings. It will be my first time making them, so no promises.

  3. Bushy Reply

    Rest Day.
    80% cheese on salad

  4. Jen Heinlein Reply

    Felt totally wiped today – 35# on C&J to focus on form. I’m still dealing with Angie Arms from Wednesday – they freakin’ hurt!
    90% for today, but didn’t go completely off track. Wanted a deli sandwich on a bulkie so bad but I didn’t do it!

  5. Faron Reply

    100% and a rest day for me.

  6. Sean Mastro Reply

    ok lets see….so this is the white wall replacement, and I got to post in cross fit terminology….hmmm…ok..here it goes..

    I did 95# clean n jerk, Focus: strict pull ups (1 Green, 2 Blue), Forgot how many???…Squat Therapy….about 6 per round??, Double Unders, really they were single unders, but I was good at that! but they were single unders???? lastly, Push Ups, 25, 10, 5, 3, 2 frozen fails on all. I’m 100% as of now, considering again, I’m buying from a store, and not a farm, Belt buckling is requiring more notches to keep me from going Gangsta!

  7. sarah lee Reply

    75-95 pounds.

    Pull-ups, squat therapy, handstands, l- sits.

    100 % on food- having wine now with girl friends. It’s delicious:)

  8. Molly Sorbello Reply

    85# clean and jerks
    Focus work: pull-ups, squat therapy, presses and what I refer to a “s-sits”… Someday I’ll make an L.

    100% for yesterday, 90% for today because of a much needed glass of wine!

  9. HaleyDawn Reply

    100% for today!

  10. KristinP Reply

    Didn’t make it in today but 80% cuz Friday is the day I allow myself one slice of gluten free bread from the common ground! Enjoy your wine ladies 🙂

  11. Allan Fleck Reply

    135# c&j
    focus:a,b, bar muscle ups, over head squat
    c,d hand stand push ups, toes to bar
    100% for today.

  12. Christopher Judkins Reply

    135# c&j did split jerks for the first set, but then Mason yelled at me so I switched so I could string then faster so she would stop yelling at me. Felt good probably could have gone a little heavier.

    Rope climbs (then switched to strict PU’s cause I was tearing my shin up), squat therapy, handstand walks, and ring L-holds for focus. Went from the pullup structure to the awesome new front desk on my first handstand walk, now I just need to learn how to turn around and go back!

  13. JoJo Mikolazyk Reply

    #45 c&j Focus: front squat 45, pull ups with bands, hand stand holds (first time getting up kicking myself backwards, so cool now I’m addicted!) and attempted double unders, better luck next time.

  14. Mark Lee Reply

    Started warming up tonight and realized I am fighting something off. I tried to get through it but I knew pushing it was the wrong way to go. So rest day for me.

  15. Shannah Jaburek Reply

    Rest day today…100% for yesterday and today

  16. Kristen Menard Reply

    65# CJ, pull up (with only one blue band!), squat therapy (against the wall), handstand (which I was able to hold for the whole minute 5 times – a PR), and T2B.
    Great workout.. Even though I was dreading it cause I was so tired this afternoon. Thanks Mason.. And my 530 girls for pushing me through it!!! 100% for today..

  17. Erin Gretzinger Reply


  18. Ann Massi Reply

    100% today

  19. Sarah Sprague Reply


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