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

Tuesday Back To Regular Schedule*

September 02, 2013
CrossFit Cape Cod Workout Of The Day

Sumo Deadlift
3-3-3-3-3

Followed By 

Tabata Sit Ups

*Regular Schedule
The change to the schedule is that the morning schedule will go back to 6am
8:30am and 9:30am

Would it be better for everyone if we were to hold a 5:30 & 6:30 am class? Just 5:30am? Tell us what you want in the comments.




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  1. Raider Rose Reply

    YAY DEADLIFT!!!!!!

    how about a late night class?? hehe

  2. Kelly Cook Reply

    Just curious, who won the nutrition challenge?

  3. Erin Meagher Reply

    530! My vote!

  4. Carol Gonzalez Reply

    Rob said he would be there at 5:30am

  5. Sarah Sprague Reply

    I wouldn’t mind 5:30…

  6. KristinP Reply

    5:30 pleeeeease 🙂

  7. Jen Heinlein Reply

    I would make 6:30 more often than I make 6:00, but I’d never make 5:30.

    115-125-145-165-175 on deadlift, 82 on the situps.

  8. Ann Reply

    I vote for 6:30 AM. I don’t think I’d ever make a 5:30 AM.

  9. Ann Reply

    This comment has been removed by the author.

  10. jwash Reply

    85# and 71 on the situps. I love these kind of workouts.

  11. Raider Rose Reply

    started with 135#, ended up with 225# after no idea how many sets lol. I know I did more than 5 cause I wanted to do more weight of course. And 96 sit ups! I’m actually pretty happy with my sit ups number. Even though I cheated and had my toes slightly against the wall haha

  12. Nettie Reply

    135-165-165-165-165
    137 sit ups

    • jwash Reply

      137 on the sit ups Nettie?!?! One word: amazing

  13. Raider Rose Reply

    damn Nettie! You go girl

  14. Zach Reply

    405# x3
    98 sit ups- couldn’t keep pace w/ Bushy & Dom

  15. Zach Reply

    405# x3
    98 sit ups- couldn’t keep pace w/ Bushy & Dom

  16. Sarah Sprague Reply

    140, 145, 150, 155, 160 x3
    92 situps

  17. mason Reply

    135, 165, 185, 195, 205
    104 sit-ups

  18. Kelly Cook Reply

    Got to 185×3, but then went back down to 165 for two sets to work on form. Thanks for all of your help Mason! 99 situps. I was shooting for 100!

  19. jennifer simmons Reply

    165# PR! and 86 sit ups

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