168 Industrial Dr
Mashpee, MA 02649
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Thursday WOD (Move Postponed*)

November 28, 2013
Regale Us With A Mason Warm Up Story In The Comments.

CrossFit Cape Cod

Workout Of The Day

“Fight Gone Bad”

3 Rounds Of 1 Minute At Each Station With A 1 Minute Break Between Rounds

Wall Ball 20/14
Sumo Deadlift High Pull 75/50
Box Jump 20″
Push Press 75/50
Row (Cal.)

1 Rep Is A Point, Combine Rep Total For Your FGB Score!

*Thank you to everyone who volunteered to help tomorrow after class but because of some delays that are out of our control with the build out of the facility We are going to delay the move. We will keep you posted about the Grand Opening Next Week. 

Scare your friends and family during halftime with the women’s final from the Crossfit Games 2013



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  1. OldNatickRookie Reply

    Let me prefess this with Mason gets the best out of me and I thank her for it, but a week or so ago, as I was pulling into the parking lot, I saw Mason returning from a run and my first thought was “Shit, Mason is here.” I did tell her this.

  2. Nettie Reply

    haha Good one Tom! My favorite Mase warmup is the deck of cards – not because of the work we have to do but just cause she ends up laughing so hard when one team gets 30 burpees in a row!

  3. mason Reply

    Hahaaa, boy these are going to be fun to read.

  4. Andy Mathieson Reply

    She’s evil. Plain evilllllll!!!

    • mason Reply

      Oh Andy, you hurt my feelings… NOT, lol

    • Andy Mathieson Reply

      Haha. Love ya Mason. And your warmups give us the opportunity to say “our warmup is your workout”.

  5. KristinP Reply

    Oh I so wanna play this game!! My favorite was when we were out in the back lot and Mas told us to do push-ups or burpees or something. There were little pebbles embedding themselves into our palms as we did whatever movement it was. When we complained she told us we were a bunch of babies and refused to change the warm up, haha! Love ya Mas:)

    • mason Reply

      This comment has been removed by the author.

    • mason Reply

      Hahaa it was bear crawls and no one did them lol. Love you too Kristin!

  6. Kerida Rodriguez Reply

    I was really looking forward to commenting on a specific mase warmup but now that I think about it it’s just all one long blurry painful pre WOD, WOD. lol

  7. jwash Reply

    I think Mason invented the “game” Burpees to Roxanne. For anyone who has never played, everytime Sting sings Roxanne, you have to do a burpee. Two things: 1. Sting sings Roxanne – a lot. 2. Mason cackles during the chorus. I swear, she cackles. In all seriousness, I really do appreciate you (Mason) showing up to all the weekend classes Mason. You (and your warm-ups)are part of the reason I was able to shed pounds so quickly. For that, I am thankful. Happy Thanksgiving everyone!

    • mason Reply

      Jen I wish I could take the credit for that warmup but stole it from another box! It’s been your determination and dedication to crossfit that has helped you progress! Keep up the good work.
      Happy Thanksgiving to everyone and enjoy the time with family and loved ones.

  8. Mark Lee Reply

    All the pain, all the misery-someone deserves a raise!
    love ya Mase:)

    Have a great day everybody!

  9. OldNatickRookie Reply

    Did 1/2 Murph at CFNE this morning :30:20. I scaled the pushups but did strict pushups. 50 strict pushups. I’ve never done that many pushups in a WOD. I had to punish myself before I punished myself with food.

  10. Erin Meagher Reply

    Have a great day with your families everyone! I will be back to die tomorrow for my first post vacation wod!

  11. Jen Heinlein Reply

    I don’t have a specific Mason story but I just love how she keeps it light and pushes us hard at the same time. Thanks, Mason!

    Happy Thanksgiving, everyone!

    • mason Reply

      Ahh thanks Jen! Enjoy the day!

  12. Shanna Reply

    i love mason’s warmups! yes they are all hard but i really appreciate her knowledge of the body and what we need to do to do to get warmed up for the sod!sign of a good coach….also appreciate the different stretches that i would never do on my own….love ya mase!!!

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