15
Oct
CrossFit Cape Cod Friday October 16th
Get a Car Decal Today! Rep Our Box With Pride!
CrossFit Cape Cod WOD
CrossFit Total
Find a 1 Rep Max
Back Squat
Press
Deadlift
Optional
Not For Time, But For Quality
Move Through The Following For 15 Minutes
1 Legless Rope Climb
10 Pistols
10 GHD Sit Ups
Nutrition Challenge Day 10!
Congratulations, we’ve reached double digits! 1/3 of the way there!
Do you feel stalled out? First off don’t weigh yourself everyday. Once a week at the same time of day is a good way to see what kind of progress you’ve made. Something else everyone could benefit from at this point is to write down everything you eat for a few days and bring it to a coach. This will help determine where there could be room for adjustments to help you reach your goals. Keep it up!
Shoot! I meant to get a decal today! Are they at the box?
Great to see everyone:)
155# back squat
65# press
175# deadlift
Michelle powerhouse Hatch killed it!
Thanks Josh!
Had to go to the YMCA for this today
240# bench PR
315 squat PR
325 deadlift PR
425# BS / 205# Press /475# DL
1105# total
All 10# PR’s actually. Glad I could get my butt up at 5am for this one.
Beast Mode ON!
Holy cats! 1100# is like lifting every member of my family … twice!
Back squat 185# (15# PR)
Press 90#
Deadlift 220# (20# PR)
Mark knows what he’s doing with this programming stuff! I’ll only tell him like 20 more times. 🙂
What an awesome morning! So many great lifts made! It really fires me up to see everyone making such amazing progress!!!
Back Squat: 220
Press: 110
Dead Lift: 295 (30PR)
Total: 625
175# back squat
75# press
255# deadlift
505# total 10# PR’s on back squat and deadlift
175#, 80#, 185#
Total 440#
So strong today everyone!
185# Back squat
85# Press
195# Dead Lift
I was so excited! In just over 3 months being back at Crossfit my strength is coming back!
170 BS, 80 press, 240 DL.
406#,185# press, 435#DL CF total 1026#
saw some great stuff today and had a lot of fun!!