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


November 13, 2013
CrossFit cape Cod 

Workout Of The Day

Back Squat

Followed By

For Time
10 Thrusters 
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Duble Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Advanced Use 135/95 For The Thrusters 

Key to The New CrossFit Gym. Let The Countdown Begin!
About the Author
  1. Erin Gretzinger Reply

    Woohooo! So exciting!

  2. tracibushy Reply

    I LOVE that picture! 🙂

  3. Terry obrien Reply

    Cant’ Wait!!!!! Although I will miss our cozy space..

  4. Raider Rose Reply

    best picture so far!!!!!!!!

  5. Andy Mathieson Reply


  6. Erin Meagher Reply

    Sooooo fun!!!

  7. tracibushy Reply


  8. mason Reply

    Those doors can’t open fast enough… Dec 1st where are you? AWESOME!

  9. Nettie Reply

    Can’t wait to see the new space!

  10. Nettie Reply

    Mase, a new space AND heat – Dec 1 is gonna be a big day for you!

  11. Erin Meagher Reply

    Turn your heat on Mase!!!!:)
    175 bs
    6:30 75#

  12. jwash Reply

    Exciting! I cant wait to do my first unassisted pullup there!

  13. Carol Gonzalez Reply


  14. mason Reply

    hahahah Nettie, that is so true…very big day.
    Erin, I survived another night without it. lol

  15. JoJo Mikolazyk Reply

    Merry Christmas to us!!!!!! Yaaaaaaaay!!!

  16. jonathan miles Reply

    A) 265. B) 6:14 rx

  17. Paul S Reply

    A) 155#

    B) 9:10 65#, singles & doubles

  18. Nettie Reply

    A. 105 B. 8:02 65#

  19. Raider Rose Reply

    A: 215# B: 6:20 but only did 45# and singles

  20. Zach Reply

    A) 335#
    B) 4:47 @ 135 but w/ singles

  21. mason Reply

    135 bs and subbed with deadlifts 135
    @ 4:18

  22. Jen Heinlein Reply

    I’m so sad I missed today and so happy about the new gym!

  23. Mark Lee Reply

    Fun to work with Zack-thanks for the encouragement, Jamin!
    It was awesome to see Collin get the hang of jumping rope!

  24. KristinP Reply

    Oh so exciting!!! I love that key:) You’re gonna be frozen solid by Dec 1st Mas!! You worry me…

    150 x 3 BS. 6:03 65lbs

  25. jwash Reply

    A new PR for me. 105# on the back squats. 5:43 with 35# (I probably could have gone higher). Leah – you killed it today on the back squats.

  26. Ann Reply

    95# 9? with 45#. Slowly getting better on the double unders. Thanks for the tips Mason and Jamin
    Mason-now I know why your cellar bat died-he froze to death.

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