Thursday, December 8, 2011


Friday


WOD

Deadlift
80%x3, 85%x3,90%x Max

Followed By:

Row 2000 Meter Time Trial

Attention CrossFit Cape Cod Rowing Enthusiasts:
We are beginning our training for the Cranberry Crunch in January and ultimately the Crash B's in Boston This February. All who would like to train for and possibly participate in one or both events can join us 3x per week for additional rowing WOD's throughout the week. This is a great opportunity to supplement the strength phase we are in with some extra metabolic conditioning.

Attention First Responders:
The First Responders Challenge Begins in Just 3 Weeks! Any one who would like to participate should print out an application from the link under 'upcoming events' on the left of this page. Please bring the form and your payment into CrossFit Cape Cod Before January 1st. The First Responders will be training with us at 9:30am M-F and 5:30pm will be available as a back up time. We look forward to having you all with us for the months of January, February and March!

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