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


July 13, 2013
CrossFit Cape Cod Workout Of The Day

Back Squat
7 Rep Max

Followed By

Filthy 50%
25 Box Jumps 24/20
25 Pull Ups
25 Kettle Bell Swings 1.5/1
25 Walking Lunges
25 Knees To Elbows
25 Push Press 65/45
25 Power Cleans 65/45
25 Wall Ball 20/14
25 Burpees
25 Double Unders

Coach Traci!

Congratulations Andy and Ann Massi-The Co-Winners Of The Nutrition Challenge!!!
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  1. Bushy Reply

    Nice Pic Traci!

    Mark/Sarah – Thanks for putting together such a fun workout this morning!

  2. mason Reply

    Awesome pic Traci!

  3. jonathan miles Reply

    205 for 7 on the back squat, 13:45 of the filthy

  4. Kelly Cook Reply

    125×7 on back squat. 28:58 on the WOD, Rx except for pull ups and knees to elbow. Felt so much better about my double unders today! Also, thanks to Mark and Sarah for planning such an awesome day yesterday! Thanks Amy as well and Bushy and Rob for the refreshments afterward.

  5. JoJo Mikolazyk Reply

    Nice Traci! Hoping to get in tomorrow afternoon before we leave for North Conway. Confirmed today there is no Crossfit around there but we will be doing an aerial obstacle park, zip lines and Storyland. 😉

  6. Melissa Gilooly Reply

    Great picture Tracy! You have muscles on top of your muscles! 🙂

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