Upper Cape CrossFit
10 Millennium Drive 
Cataumet, MA 02534    (508) 296-8223
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The Upper Cape CrossFit Workout of the Day (WOD) for Monday September 16th is:

9/15/2013

5 Comments

 
LuRong Living Paleo Challenge Starts today! 
 (you can still join our team you have until Monday night at 11:59 PM to register)
Eat clean, take your "selfiies" (side and front), get those measurements in!  Go to your dashboard to see what is required of you!
Picture
A.
OverHead Squat
3-3-3
Heavy Across


B.
"Fran"
21-15-9
Thrusters 95/65
Pull-ups

For those of you that have never done "Fran" before, here is Bob Harper (a.k.a the only reason coach Mike competes in the CrossFit Open) from  NBC's "The Biggest Loser" doing his second Fran!
Fitness expert, television star and author Bob Harper is one of the most successful health and lifestyle experts in the world. Now in its 13th season, the Men’s Fitness March 2012 cover feature and heart of NBC’s worldwide hit “The Biggest Loser” has afforded him the incredible platform to exemplify his passion and vigor as one of the most in-demand fitness specialists worldwide. The success of the show and Harper’s brand has led to the creation of his own DVDs, supplements, books, motivational speaking engagements and personal appearances. - Bob's Bio is from:

He also digs CrossFit!
5 Comments
Kurt McDonald
9/15/2013 11:08:34 pm

OHS 95, 95, 115
Fran 21-15-9
Time 4:22 1:17 PR

Reply
Alison
9/16/2013 04:26:49 am

Awesome time Kurt! That's a huge PR!

Reply
Amy Kb
9/16/2013 05:59:56 am

OHS - 75, 95, 115
Fran - 3:42 Rx - 30 sec PR

Reply
Alison
9/16/2013 01:28:55 pm

Amy Kb- that time is amazing! I'm almost ashamed to post mine. But since it is my first Fran, I should be proud of it!

OHS- 25x3 x3

Fran- 13:05 35# (no 15# were left, so I had to do 35#!), purple, blue band for pullups. This was tough with 35# since I haven't squatted that in a long time!

Reply
Adam B
9/17/2013 09:50:28 am

OHS: 75-95-115

WOD -FRAN: 6:10 RX

Holy sh** to Kurt, Greg (McD) and Amy Kaboom. You guys killed Fran!

Reply



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