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April 19, 2013
CrossFit Cape Cod Workout Of The Day
5 Rounds For Time
Run 400
15 Over Head Squats 95/65
Finish With 3 x 15 Band Pull Aparts And 15 Minutes Of Mobility
Grass Roots Of CrossFit By Chris Spealler

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  1. sarah lee Reply

    Love this post! That’s how Mark and I started. We had an old basketball filled with sand, dumbells and wrote our rounds on our basement wall and it changed our lives. These days, people think they need fancy equipment with their logos, lulu lemons (they are actually needed) and apps like beyond the whiteboard. Yes all those things are convienient and luxurious but they don’t get you in shape. Keep your focus on good coaching, community and safety. I’m proud of our coaches and athletes for putting these first!

  2. Elizabeth Miles Reply

    I love Nancy!

  3. alp51880 Reply

    I love Chris spealler!

  4. Sarah Sprague Reply

    I love crossfit!

  5. Erin Meagher Reply

    I love everyone!

  6. mason Reply

    Wow, love is in the air!

  7. Bushy Reply

    I love lamp.

  8. Erin Meagher Reply

    20:11- RX
    Traci- you did so awesome!!!

  9. Jennifer Grace Reply

    21:12 using 45 pounds, def investing in some of those wrist straps, made the overhead squats much less painful!!

  10. sarah lee Reply

    15:38 45 pounds. Not a PR!

  11. Andy Mathieson Reply

    I did Tosh today at 4:30. Only one that showed up. What gives?!

    Round 1- :40, 1:25, 2:20
    Round 2- :42, 1:30, 2:29
    Round 3- :43, 1:33, 2:21

    Total time 25:06

    What a workout that was! Thanks for cheering me on through the window Mason. 🙂

  12. Sarah Sprague Reply

    18:57 @ 35#…great to work out with Nicole!

  13. Mark Lee Reply


  14. tracibushy Reply

    15:03 rx, thank you Erin! everyone did a great job this morning!

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