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Mashpee, MA 02649
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Thursday *NEW CLASSES*

February 21, 2013
CrossFit Cape Cod Workout Of The Day


‘Almost Famous’

20 Calorie Row
30 Ring Dips
40 Burpees
50 Kettlebell Swings 1.5/1
60 Sit Ups
70 Steps Walking Lunge



Before Saturday We Will Announce The Winners Of The Nutrition Challenge And Award Prizes. Sorry For The Delay, All Of The Participants Will Receive Prizes! 

Starting Next Week There Will Be An 8:30am Class Mondays, Wednesdays, and Fridays!

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  1. Mark Lee Reply

    Good to see everyone today!

    I put a widget at the bottom of the blog that will allow you to register for the upcoming CrossFit Games Open. This year there will be 5 workouts over the course of 5 weeks. Each one will be announced Wednesday night at 8pm eastern time. It is fun way to see where you stand in the CrossFit Community, participate in a fun competition and be part of the largest fitness competition in the history of sport.

    • Erin Meagher Reply

      You said widget:) I never knew that’s what it was called!

  2. Amy Sch Reply

    Woo Hoo 8:30!!!

  3. Ivy Reply

    signed up!

  4. Anonymous Reply

    Sad I have to miss this one. I love wods like this! -Sabra

  5. Ivy Reply

    16:59, i’m going to the 9:30 class to see if I can beat my time.

  6. Mark Lee Reply

    Fun warm up at 6am Mason!
    10:40 Fun to race with the 6am die hards!

  7. Anonymous Reply

    Almost Famous
    11:41 Rx’d —–17:24 red band Feb 10, 2012
    Kurt M

  8. mason Reply

    Nice having you back Mark! Good work everyone at 6 am, way to push each other through it.

  9. Ivy Reply

    18:05 damn…lol

  10. Jack Reply

    Fun 9:30 class, as usual. Like the change in the warm-up. 16:58 almost RX, needed the redband for the RD’s, maybe next time.

    The Sabra 100 club was missing a key component today 🙂

  11. Anonymous Reply

    Ivy
    Your a beast! That’s so hard to do that close together! Great job! Keep working hard and the scores will come. Kurt

  12. Ivy Reply

    Thanks Kurt! =)

  13. Erin Meagher Reply

    15:22 with purple band.

  14. Mark Lee Reply

    Good Afternoon sessions-Nice work Kelly, you showed a lot of heart knocking out all 70 lunges at the end!

    And Shanna…well I don’t really know what to say about you scooting around with your one good foot:)

  15. Jennifer Grace Reply

    20:08, subbed box dips and only did half pood because of back issues… Glad work let up enough to get crossfit back into my routine 🙂

  16. mason Reply

    15:44 purple band
    Great work everyone today! You all stayed strong right to the end.

  17. Paul Reply

    18:40 (blue band, 1 pood)

    Still feeling the effects of the layoff, especially this type of metabolic stuff. Row, RD, and lunges went fast, the rest was terrible. Try again tomorrow, should be better with the running.

  18. Nettie Reply

    15:25 blue band

  19. Anonymous Reply

    11:48 I don’t think I’ve ever experienced that much pain in my legs.
    -Dom

  20. Anonymous Reply

    Shanna that one-legged WOD (including one-legged burpees!) was tremendous. Solid work.

    10:17 RX for WOD.

    — Adam

  21. Shanna Reply

    Thanks everyone 🙂 you have all been very encouraging ! 14:00 min ish , purple band , 5# kb , sub 35 pistols with assistance on right leg for lunges

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