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Friday And Announcements

June 21, 2013
CrossFit Cape Cod Workout Of The Day

Max Reps In 20 Minutes
30 Seconds Hang Power Cleans*
30 Seconds Rest
30 Seconds Push Ups
30 Seconds Rest

Go As Heavy As You Can With Good Form-You May Change Weight During The Rests.

Child Care Is 9:30am

Sarah S.


Summer Schedule Effective Monday!

Monday – Friday 6,7,8,9am 3:30,4:30,5:30,6:30pm (No 6:30pm Fridays)



Kids Camp!
July-August Every Monday At 9am!
Cost 90$

Teen Camp
July-August Every Tuesday and Thursday At 9:15am
Cost 180$

Child Care
Mondays 5:30,6:30pm
Tuesdays 9am & 5:30pm
Wednesdays 9am & 5:30pm
Thursdays 9am
Friday 9am & 5:30pm

Nutrition Challenge
Starts Friday!
Post Scores To The Blog Each Day!
Be Sure To Pay By Monday-Winner Take All!

Party At The Box!
Saturday July 13th At 9am
Food WODs And Fun!

About the Author
  1. tracibushy Reply

    Its going to be an awesome summer!!

  2. mason Reply


  3. Nettie Reply

    It’s gonna be a great summer!!!
    112 cleans 65#/89 pushups

    Mason – you’re on vacation, what are you doing posting at 6:18AM???

  4. Amy Kbaum Reply

    Everyone at 8:30 did amazing! Great choices for weight, great job focusing on technique/form! Really proud of all of you!

    Enjoy this beautiful day!

  5. mason Reply

    Hahaa Nettie… It’s that internal clock of getting up at 4:30 for 11 months. But it also gives me more hours to think up crazy warmups lol.

  6. Amy Kbaum Reply

    Sarah S. I LOVE this pic of you. You are so awesome!

  7. Jen Heinlein Reply

    My upper back freaked out after warm up this morning – my reward for getting up for 6am! So I phoned it in today.
    Love the summer schedule. Hope everyone has a great weekend!

  8. AB Reply

    Hang cleans: 135# x 4 rounds; then dropped weight to 115# (couldn’t keep up with Zach). 102 total reps with the two different weights.

    221 pushups total.

    Mark — great WOD today.

    Mason – as always thanks for the motivation and keeping our form honest.

    — Adam

  9. Zach Reply

    135# for 115 reps
    127 on push ups. Doc got 100 more than me- humbling. Awesome WOD & Mason crushed it on the coaches side…again.

  10. Jodi Norton Reply

    40# for 60 reps, 90 push-ups using box. 1 pt for WOD, 1 hard earned point for diet

  11. Justine Norton Reply

    45# 70 reps, 80 push-ups, and 1 pt diet today

  12. mason Reply

    Another great afternoon at C3! Thanks Zach and Doc. Nice work today Zach on those 135 cleans and Doc with a huge 221 pushups. Chris J was right behind with 205. So much energy and enthusiasm at 4:30. Nice work everyone.
    75# clean at 88 and 88 burpees. I’m going to play 8 in my numbers tonight 🙂
    Enjoy the weekend everyone or come enjoy wodding at 7 or 12:30 tomorrow and Sunday at 9.

  13. Elizabeth Miles Reply

    #95 cleans – 48 reps
    107 push ups

    2 points today. I really want butter.

  14. Elizabeth Miles Reply

    And thanks for the awesome coaching Jen, and so fun working between Chris J and Sarah S. Great job guys.

  15. Sarah Sprague Reply

    What a supa charged 5:30 with the fabulous Jen Ben! 65# cleans-79
    Pushups 124
    You did awesome Liz, showing that bar whose boss. Thanks Amy:)

  16. jennifer simmons Reply

    65# 72/65 thanks Jenn for the great coaching! 1 point diet 1 point wod today

  17. Mark Lee Reply

    WOW some huge scores today! I did this one in the hotel gym-they actually had a barbell! didn’t separate scores-total 207 Used 155#

    2 Points My hundo is safe for now, I was surprised at how many cravings I had today, I keep reminding myself I can have whatever I want, I’m just choosing not to.

  18. sarah lee Reply

    Someone walked by us on the street today with a pizza box and mark stopped and stared. Most cravings are mental considering he hasn’t had real pizza in years…

    Nice job today everyone on your workout!

    Everyone starting the paleo challenge… I know you feel overwhelmed right now! It gets easier and is worth it. When you feel overwhelmed or bored with food please reach out to us or post on the blog. As a group we have a TON of recipes and resources to keep you going.

  19. Jen Heinlein Reply

    2 points today. Wasn’t sure if I’d make it.

  20. Andy Mathieson Reply

    1 point for today. Didn’t get to WOD. Won’t be able to tomorrow as well, due to work. But eating clean!

  21. Erin Meagher Reply

    1 point! No wod today- rest day!

  22. Christopher Judkins Reply

    Power Cleans 95# for two rounds 26 reps i think, then 105# for the remainder and got 81 reps.

    Pushups 205 reps

    2 points!

  23. Carol Gonzalez Reply

    2 pt for Kerida
    2 pt Carol G. Also Kerida thank u for ur motivation this week!!!!

  24. jonathan miles Reply

    used 135 on the hang cleans for 107 reps, 188 push ups

  25. Christy Lynch Reply

    1 point for diet today, can you say, MEAT??

  26. caitmac Reply

    73 cleans 35# 77 pushups
    2 points for the day

  27. Chloe Pelissier Reply

    #50 85/100 2 points for the day 🙂

  28. Tess Reply

    2 pts for today..don’t remember my scores from the wod though

  29. Cutrona Studios Reply

    1point. 75 cleans @35#. Couldn’t do push-ups, so I did 50 box push ups & 50 weighted sit-ups (5 lb weight) I’ve never done paleo…. A little scared!

  30. Cutrona Studios Reply

    Btw this is Amy, not Danny 🙂

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