Crossfit Cape Cod 1-24-17


Crossfit Cape Cod 1-24-17

CrossFit Cape Cod – CrossFit

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Shoulder Press (1-1-1-1-1)

establish a 1 rep max for the day.

Optional Work

Metcon (No Measure)

Not for time


50 band pull aparts

50 banded straight arm pull downs


Congratulations to Jen Lockwood for being selected as January’s Athlete of the Month. For those of you who know Jen and her husband Craig, she is a beam of sunshine every time she stops into the gym. She has made some major changes in her life over the last few months with her nutrition and consistency at the gym. And boy, does it show. Jen will be the first to tell you that the nutrition piece has been the hardest road for her. But look at her now. One day, I asked her why this time she has really stuck to the nutrition aspect and her response was, “it’s for me but also my grandson, Cam.” She loves the way she feels, has more energy to keep up with her grandson, more energy at the gym and in her daily routine.  Please check out her bio here.