CrossFit Cape Cod Friday October 16th


CrossFit Cape Cod Friday October 16th


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CrossFit Cape Cod WOD

CrossFit Total

Find a 1 Rep Max

Back Squat




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!

15 Responses

  1. Kevin Medeiros

    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.

  2. Emily Arnick

    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. 🙂

  3. Mark

    What an awesome morning! So many great lifts made! It really fires me up to see everyone making such amazing progress!!!

  4. Nicole

    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!