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

Wednesday

August 15, 2012



CrossFit Cape Cod Workout Of The Day

1.
3 Sets Of 8 Reps-Work Back And Forth Between The 2 Movements. Rest as Needed Between Rounds. You can use different weights for each of the movements.
A. Strict Press
B. Strict Bent Over Row

2.
8 Rounds For Time
1 Rope Climb
12 Hand Release Push Ups
The scale is 5 strict pull ups. 
If you tend to get rope burn-pack shin guards or socks in your gym bag.

Join Amy Squeglia Thursday Night at 7:30 For Active Recovery!!!Proceeds Will go to Christopher’s Haven for the Cape Cod Bay Challenge. On August 25th Amy Will paddle board 34 miles from Plymouth to Wellfleet for her second year in a row!!! 

Reebok Sponsored Flash WOD!!! This Sunday On Craigville Beach. Reebok will be setting up a tent at 10:00. The following information was sent to CrossFit Cape Cod:

 …Feel free to stop by and say hello before and after the WOD and introduce yourself.  We have affiliates from all over New England coming to Cape Cod to partake in this epic event.  Let your members attending know the WOD in advance and scale them appropriately.  The WOD is as Follows:

5 Rounds for Fun
10 push ups
10 situps
10 air squats
10 burpees
Then,
100 walking lunges
Then,
Run in the water and cool off!

Can’t wait to see you all there!

Justin Coelho
Affiliate Relationship Manager
Fitness & Training
Reebok International
1895 J.W. Foster Blvd.
Canton, MA 02021
Office: (781) 401-7734
cell: (781) 364-0892
Reebok. Your Outfitter For CrossFit & The Reebok CrossFit Games



About the Author
  1. Mark Lee Reply

    Hope to see a good turnout at the Active Recovery and the Beach WOD!

  2. Anonymous Reply

    500 walking lunges! That’s epic. Kurt M

  3. Michael Reply

    I read it as do the wod then 100 lunges then swim… u up for a wod on the beach?

  4. Anonymous Reply

    Oh that’s to wimpy then!!!!!!

Leave a Reply

*