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March 02, 2013

CrossFit Cape Cod Workout Of The Day

On The Minute For 20 Minutes
Odd Minute: 2 Hang Power Cleans Max Weight
Even Minute: 6 Chest To Bar Pull Ups

Accessory Work
3 Rounds 12 One Arm Dumbell or Kettle Bell Rows 
12 Side Lying Rotator Cuff 5-10lbs

Thursday’s Workout Of The Day Was
Focus Work.

Wednesday March 6th Nutrition Challenge 2.0!!!

This Time It’s Guys Against Girls. If You Completed The Entire 1.0 Challenge The Entrance Fee Is 10$. Otherwise The Standard Entry Fee Of 20$ Applies. Like The Last Challenge This One Will End With Prizes For The Winners. Also We Are Planning On Having A Costume Party After This 30 Day Challenge. I Will Post Details Soon But Get Ready To Start Over On Wednesday! Get Your Journal Out, Take Your Pics, Weigh In This Week, It’s On!!!  
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  1. Renee Deveau Reply


  2. Jennifer Grace Reply

    Pretty excited to get back on paleo strict, I have admittedly fallen off the healthy wagon so I am excited for challenge 2.0!! 🙂

  3. Sarah Sprague Reply

    75/80# for hang cleans.Started to lose my form so went down a bit :/ thanks Kbaum!

  4. Amy Kbaum Reply

    Thanks, Sarah! You did great this morning, along with the rest of the 7 AM crew.

    It was so nice to see some returning members, Ann and Denise, today. Welcome back!

    So great to see everyone improving and working hard on technique today.

    Enjoy your weekend.

  5. Erin Meagher Reply

    Welcome back Ann & Denise!

  6. mason Reply

    Awesome crew at 12:30… Great weight being moved today. Congrats to Summer on losing the band and kipping her first pull-ups. Great job.

  7. mason Reply

    95# hang power clean
    I think I could have gone heavier but wanted to work on the form. I still struggle with this movement.

  8. Anonymous Reply

    Sunday class this week?

  9. mason Reply

    Yes Betty 9:00 hope to see you there!

  10. David Wonder Reply

    Whats the workout tomorrow Mason -David

  11. mason Reply

    Mark will post later…

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