Thursday, March 15, 2012



CrossFit Cape Cod WOD Friday, March 16th, 2012

Weighted Pull Ups
2-2-2-2-2-2-2

If You Can't do weighted do strict, or 2 rep max with bands. No Kipping.

Followed By

"Some Like it Hot"

15-12-9-6-3
Sumo Deadlift High Pull 95/65
Burpee Box Jump 24/20


Mobility WOD 12.4 Prep

All are invited to come to the post nutrition challenge party-Saturday at 5:30

Open WOD 12.4 Saturday at C3 or CrossFit Rumble in Hyannis

9 comments:

Anonymous said...
This comment has been removed by a blog administrator.
Mark Lee said...

If you post something anonymously and it's questionable I will delete it.

Bushy said...

erin - i'm trying to rally a babysitter for tomorrow night. you better bring the fun.

anonymous - you're questionable.

mark - you're like a modern day atticus finch.

Anonymous said...

Three words!!!!! Burpee Box Jump. Kurt M

Anonymous said...

Just when I think Crossfit Cape Cod can't get any better. Mark and Sarah invest hard earned money back into the business. The weights, wall balls , jump ropes, and everything else really make a huge difference! Thank you guys! I know this sentiment is echoed throughout C3! Kurt M

ErinM said...

Hi Everyone! Hope to see many of you at the party Sat night. Im bringing broccoli salad - just wanted to be sure no one else was??

Love the new weights and stuff Mark and Sarah!!
Bushy - oh I'm bringin the fun...

ErinM said...

Hi Everyone! Hope to see many of you at the party Sat night. Im bringing broccoli salad - just wanted to be sure no one else was??

Love the new weights and stuff Mark and Sarah!!
Bushy - oh I'm bringin the fun...

Anonymous said...

Is there open gym on Saturday or is it just Open WOD?

Mark Lee said...

Glad you guys are having as much fun as we are with the new gear!
The open WOD and open gym are going to be happening simultaneously at 12:30-see you there!