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

Thursday 6am and 9:30am Classes Only

November 21, 2012
CrossFit Cape Cod Workout Of The Day

3 Rounds For Time
Run 400
21 Kettle Bell Swings 1.5/1
12 Pull Ups

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  1. Andy M. Reply

    Really excited about this WOD. Last did it in June and got 14:30 with a red band for pull ups. Looking to shatter that time and do the WOD Rx. Happy Thanksgiving!

  2. Annmarie Reply

    13:09 pr great class led by Greg – thanks for coming in on turkey day when your kids are home waiting for you to cook them a meal! lol Great 6 am class!!!

  3. Anonymous Reply

    Kurt M
    Great class! Greg B your a phenomenal coach! Thanks for a you do! 9:19 PR down from 10:44 last June. I wish my Fight Gone Bad had improved as much! Happy Thanksgiving to everyone at Crossfit Cape Cod.

  4. Michael Reply

    11:49 on Helen. Happy Thanksgiving to all my Crossfit family. My goal for today is 10,000 calories!!!

  5. Annmarie Reply

    You gents killed it this morning, awesomeness! Happy Thanksgiving!

  6. Anonymous Reply

    After 65 days of the burpee challenge I regrettably have to bow out as my arm injury is just to much for me to handle! MPL and Doc are the sole survivors! Michael is officially my Daddy! When I get better I’m starting over again! Kurt M

  7. David Churbuck Reply

    Kurt, you gave it your all. That challenge is ugly to consider, let alone try. Good luck with the arm recovery.

    12:09 Helen on the rower with a blue band. I forgot how tough the 6 am class is on the brain. Feels good to burn off the big meal eight hours before eating it.

  8. Anonymous Reply

    Informal poll? Are our 400m, 800,m, and mile more difficult than flatter runs? We do have the benefit of down hills! Just wondering what you guys think. Kurt M

  9. sarah lee Reply

    Great Job everyone!

    Congrats to sabra on your first rope climb!

  10. Laura Reply

    Way to go sabra! You were trying hard for it!

    Happy Thanksgiving everyone! 🙂

  11. Sarah Sprague Reply

    13:43 35#, red band. I was there to witness Sabra’s rope climb!! It’s all difficult Kurt, but that’s what we want! Makes us fitter.

  12. mcgrail Reply

    Kurt…way to grind out burpees until 65… Sorry that the wing is causing problems… Not sure about the answer to your poll…I’d say up and down probably balances the run out

    Happy Thanksgiving everyone!

  13. Andy M. Reply

    11:31 Rx. Beat my old time by just about 3 minutes! Now time for turkey!!

  14. Anonymous Reply

    Chris J

    10:44rx Happy Thanksgiving everyone! Way to go Sabra, glad to hear you got up that rope!

  15. Mark Lee Reply

    Kurt, our run course is slower than a track because we are doing a lot of in and out and turning, and yes hills.

    Way to go Sabra!!!

  16. Amy Sch Reply

    13:16 Helen, red, blue on the pulls. Tried for all strict. Cannot remember what I was last time but this is definately faster.
    Great Job Sabra!
    Happy Thanksgiving all.
    Crossfit Cape Cod thanks for opening today for us!
    Working all weekend so see you all next week!

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