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

Friday

September 28, 2012
Bryce

CrossFit Cape Cod Workout Of The Day

Elizabeth
21-15-9
Squat Clean 135/95
Ring Dips

Followed By 
3 Rounds Row 500m
Rest 3:00 Between Rounds

Finish With Bullet Proof Shoulders

Adult Gymnastics is at 1:30!


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  1. Mark Lee Reply

    Nice Work 6am!!! Dedicated Group!!!

  2. Anonymous Reply

    Can’t make it in today! 22 burpees done! Kurt M
    See you tomorrow morning!

  3. Anonymous Reply

    Elizabeth- a really long time, very modified. Great to be back after a month off.
    Liz

  4. Mark Lee Reply

    Great time at adult gymnastics thanks so much to Renée for helping out!

  5. Renee Deveau Reply

    You’re welcome! I had a blast 🙂 hope everyone had fun! ~Renée

  6. Michael Reply

    Not my best this morning but i had fun 13:40 with 95lb and purp band.

    • Michael Reply

      Burpees are done. day 21

  7. Michael Reply

    Not my best this morning but i had fun 13:40 with 95lb and purp band.

  8. Anonymous Reply

    Kipping clinic tomorrow at 12;30???Let me know.I have to do pull ups in the masters.I’m worried because I am going to ITALY from 10/2-10/9, the competiton is on 10/20!! I won’t be doing paleo or WOD’s in Italy. Yikes!!
    Betty

  9. Mark Lee Reply

    Betty I’ll go to Italy so that you won’t miss any training;)

  10. Anonymous Reply

    Okay Mark! Bring your art supplies because you’re taking a painting class! I guess you’ll be excercising your arms!
    Betty

  11. David Churbuck Reply

    135# on the squat cleans, blue band dips. 10:40.
    1:39/1:40/1:41 on the rows

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