13

Feb

# CrossFit Cape Cod 2/14/14

**#Throwback, Erin M. Getting Low!**

**CrossFit Cape Cod**

**Workout Of The Day**

**Back Squat**

Work Up To A Heavy Set Of 5 and Do 3 Sets At The Heavy Weight.

**Front Squat**

Work Up To A Heavy Set Of 10

Do 2 Sets At The Heavy Weight

**Finish With**

**2:00 Test**Max Wall Balls

**2:00 Test**Max Back Extensions

**Rest Between Efforts As Needed**

There is still a little bit of space left in the Olympic Lifting Clinics Wednesday at 3:30pm and Friday at 6:30pm. The Cost Is 40$ For The 4 Week Clinic and Will Include Refining Technique Through Video Analysis, Drills, And Lifting Sessions.

Please sign me up for the clinic! I will be in tomorrow (2/14) to physically put my name on the board at the box.

Thanks:)

Please sign me up too!

Sorry rob I had already left the gym. But there are four spaces left.

Erin I signed you up. You’re all set,

Thanks Mas!

Count me in for lifting clinic forgot to sign up today. Please and thank you!!!!!

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125#/95# 37(14#)WB,68 BE

Great partnering with Sarah Lee on the lifts; like having a private trainer, thanks.

Back Squat @ 245

Front Squat @ 135

Wall ball [email protected]

Back ext 52

315# BS

185# FS

43 wall ball w/ 30# ball

56 back extensions

Thanks for the tips Jamin. Sarah crushed the back extensions w/ 78.

40+ with the 30lb is for real men, nicely done Zach!

255×5

185×10

WB=48

BE=64 (I had 25 in the first 30 seconds, it was an uphill battle after that!)

85×5, 75×10

BE-60

WB-31

115/75/14×23/55 2 points

195×5, 135×10, 48wb, 63be

100%, 2 pts today, 10 total.

0 points today. Happy Valentine’s Day.

1 point today, did presses instead of squats, hips were sore.

2 points.. BS 125#, FS 95#, BE-80, WB-35 @12#

Toooooough! 75# back, 45# front… No clue on the tests! My quads and hams know though!

0 points today. Rest day and I ate sushi.

Squat and drop it like it’s hot.

110 on backsquats

85 front squats

30 something wall balls

47 back extensions

2 points today. 185# bs. 115# fs, 40 wb 20#, 56 be

2 points 115#, 74#, 38 WB, 90 Back ex