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

Sunday and Adjusted Schedule For Monday

September 01, 2013
CrossFit Cape Cod Workout Of The Day

Sunday

Annie
50-40-30-20-10
Double Unders
Sit Ups

Monday

Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Winner Of The Nutrition Challenge Will Be Announced Monday!

*Classes Monday Will Be At 8am and 9am Only



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  1. Raider Rose Reply

    what kind of craziness is that on monday!? haha hope I can make it

  2. mason Reply

    Dam, I have practice Monday 8-10. Nice pic Bushy!!

  3. jwash Reply

    Loved today’s wod: 12:36. The only thing missing from tomorrow’s wod is running the last mile through high voltage electrical wires. I can’t wait!

  4. Nettie Reply

    Did Annie at home – 6:01 PR by over a minute!!! I know it doesn’t count cause I didn’t do it at C3, but it counts for me 🙂

  5. Kelly Cook Reply

    Did Annie at home as well. Congrats on the PR Nettie. I got 16:35 Rx. Took me a while but managed to get all doubles. At one point, I strung 11 together at a time. I think that was a personal best for me. Looking forward to tomorrow’s WOD!

  6. Nettie Reply

    Congrats on doing all doubles Kelly! You’ll be under 10 min in no time

  7. jonathan miles Reply

    congrats Nettie, killer time. You are going to catch Spealer soon at this pace. Kelly, great job. Once you RX Annie, every time you do it you start shedding minutes (see Nettie)

  8. Kelly Cook Reply

    68:42 for Murph with a green and blue band. That was tough, but thanks to everyone for helping to cheer me on. So glad I finished it.

  9. Nettie Reply

    Congrats to everyone who did Murph this morning. I couldn’t make it in today 🙁 There’s always next time! Congrats Kelly!!!

  10. jwash Reply

    Toughest wod. I was able to do everything except the last 1/2 mile run. Next time. I came in at 63:10.

  11. jonathan miles Reply

    40:44. Not a PR, but better than I thought

  12. KristinP Reply

    It’s been a killer week so I did a totally guilt free RXd half murph. 32:23 (note a few minutes shy of Jon’s full murph, lol). Kudos to all of you who did the full murph today…double kudos to those who did it after also doing the Hot Shot wod on Saturday! I love all the positive C3 energy!!!

  13. Zach Reply

    Only did 13 rounds around 40:??- did both miles.

    Hats off to everyone who did the full Murph- doesn’t matter how many bands you use- that wod is brutal.

  14. Erin Meagher Reply

    Did half Murph 30:00 exactly!

  15. sarah lee Reply

    1/2 murph in 27:20. Great job everyone! So many people did the whole workout for the first time and crushed it!

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