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Mashpee, MA 02649
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November 15, 2013
CrossFit Cape Cod 

Workout Of The Day
4 Rounds
Run 400
21 Kettlebell Swings 1.5/1
12 Pull Ups
Rest 1 Minute Between Rounds

Post To The Comments:
A word, phrase, or thing that empowers and inspires you. 

9 Palates of new gear in the corner of the new Box! (The tall one is around 7ft tall for some perspective:) We are that much closer!
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  1. Melissa Gilooly Reply

    This one is near and dear to me: It’s not who you are that holds you back, it’s who you think you’re not. Live Life BE BRAVE!

  2. Andy Mathieson Reply

    Pain is only weakness leaving the body.

  3. OldNatickRookie Reply

    Community – When I can’t, the community will help me finish.

  4. HaleyDawn Reply

    If it doesn’t challenge you it doesn’t change you…. I love by those words a lot. So exciting!!!

  5. Jamin Brouillard Reply

    There are no true bad days, just the days we choose to stop smiling.

  6. Zach Reply

    You take the good, you take the bad, you take them both & there you have the Facts of Life…the Facts of Life.

  7. Raider Rose Reply

    The best way to make your dreams come true is to wake up.

  8. Paul S Reply

    Pain is temporary.

  9. Sarah Sprague Reply

    “Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired”

  10. Raider Rose Reply

    “If you fall, I’ll be there,” – Floor

  11. Andy Mathieson Reply

    17:15 Rx

  12. Kaitlyn Mutrie Reply

    If today is a horrible day, tomorrow can only be better.

    Start where you are. Use what you have. Do what you can.

  13. mason Reply

    This is a quote I use with my field hockey players…I’ve changed it to accommodate our community. “Somewhere behind the athlete you’ve become and the hours of practice and the coaches who have pushed you is a competitor who fell in love with fintess and never looked back… wod for your health.”

  14. jonathan miles Reply

    16:16 rx

  15. OldNatickRookie Reply

    So I forgot my time 35-38ish BUT for the first time I used the 45# KB. So it got me thinking, 84 x 45# = 3,780# and 217# x 48 (PU’s) = 10,416# for a total of 14,196# or 7.098 tons. I feel like a strongman 🙂

    • Raider Rose Reply

      Um dude my time was 29:40 and you were cheering me on for my whole last round!

  16. jwash Reply

    “Whether you think you can or you think you can’t, you’re right”~ Henry Ford

    At 4:30, I was not into working out or doing this WOD. My shoulder hurt and I feel like I’m coming down with a cold. *insert whining here* By 5:30, I felt so much better. I just needed to get my sweat on. For the last round, I graduated from rings to the blue and green bands – as always – thanks Mason! I think my time was around 20 minutes. Great job on the pullups Carl!

  17. mason Reply

    17:42 Rx loved this wod.
    Great job on the pullups Carl and glad you came in Jen! Great job on digging out those pullups.

  18. Sarah Sprague Reply

    23:38 rx…Tom you are a strong man but I think you added your time wrong since you finished before me…Way to go Leah on those extra pull ups, you’ll be extra stronger:)

  19. Kelly Cook Reply

    19:37 red and blue band. Fun WOD.

  20. Kerida Rodriguez Reply

    “Some people get what they want, those are the people who show up to get it”

  21. Raider Rose Reply

    29:40, rowed, 35# kb, green/blue bands, for three rounds I did 21 pullups (oopsy )

    Thank you so much to everyone for cheering me on, you have NO idea how appreciated that always is. Love you guys.

  22. Christy Lynch Reply

    “Do one thing every day that scares you.”
    ― Eleanor Roosevelt

  23. Mark Lee Reply

    Awesome day at CrossFit Cape Cod!
    Great quotes today-thanks for posting them everybody!

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