Crossfit Cape Cod 12-8-17


Crossfit Cape Cod 12-8-17

CrossFit Cape Cod – CrossFit


Fran (Time)

Thrusters, 95# / 65#

Scale today is jumping pull ups. set it up so the bar is 6″ below your wrist. Lets keep this fast, but don’t compromise form.


Yes guys Just Fran today.. “Oh my god this isn’t enough volume for me!” Blah Blah Blah… It’s going to be a long warm up. Make sure your breaking a sweat before you even start to move around with the thrusters and the pull ups. Remember to move with Integrity yet push your limits, This is Crossfit’s 100m sprint, treat it as such. If you feel as if you need to “still workout.” after your finished and aren’t a puddle of hurt on the ground, maybe you should of tried harder, or held on a little longer…Don’t be that guy or girl!!   If your looking to PR or do this Rx for the first time remember to hit the standards. You know what they are. Don’t cheat yourself ask a coach prior too the WOD and make sure your legit. We don’t have mirrors so you DON’T know. But most of all have fun with this!!! And remember, leave your weights out and cheer on everyone who is still getting their ass handed to them!!



December 15th at 6:30 p.m. Its a non denominational, holiday, December super fun everything party!! Bring your friends, family and anything you may want to eat or drink. beverages and apps will be served.