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

Friday June 15th

June 14, 2012

Mike at the BRC3 Throw Down Photo By Dan Cutrona

CrossFit Cape Cod Workout Of The Day

Five rounds, each for time, of:
10 Air Squats
10 Hand-release Push-ups
10 Ring Rows
10 Ring Push-ups
10 Chest-to-Bar Pull-ups
10 Lunges (per leg)
10 Burpees
Rest 0:30 between rounds.

Endurance Athletes

Runners:Run (Sat or Sun): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20

Run 3x 800m (Fri)

Bike 5x 2Mi (Sat or Sun) 

About the Author
  1. Anonymous Reply

    What a grimace

  2. Anonymous Reply

    A type of facial expression usually of disgust, disapproval, or pain Grimace (composer), a French composer active in the mid-to-late 14th century Grimace (character), a McDonald’s character in TV commercials

  3. MICHAEL Reply

    Just to spellthe it outon for you. Im going to go with ” A ” the pained look on mikes face.

  4. Anonymous Reply

    Just to spell it out for you.

  5. mason Reply

    Awesome pic Mike!

  6. Anonymous Reply

    Damn my secret is out I’m French cheesburger pushing purple monster who composes music as a hobby with quite a look of pain on my face….. Love the pics. Dan thanks

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