Month

First of all, thank you all so much for all the help moving to our new location-it went so smooth and was a lot of fun. Sarah and I really appreciate what a great community we have. The best thing about CrossFit Cape Cod is the high quality individuals that make up the... READ MORE

We are very excited to move in to the new 5000sq ft location today! If you would like to do a WOD that you missed from the week please come in at 10am otherwise the move will be in progress. If anyone wants to come buy and support the move effort we will be putting people through... READ MORE

We will be moving Saturday to our new location. Everyone is invited to participate in the group WOD of getting everything from the old location to the new location. A photographer from the Mashpee Enterprise is going to take some shots for an article they are doing about us.... READ MORE

Friday WOD Back Squat 3×5 Followed By 15-12-9 Over Head SquatsBurpee Pull Ups Go as heavy as you can manage for the over head squats The Move Will Take Place On Saturday and I don’t think that we will have any WODs this weekend. Friday’s classes will be regular... READ MORE

Thursday WOD Weighted Push Ups3 sets of 10 Try to do all 3 sets at last weeks max. Followed by…AMRAP 3 Minutes Rest 1 minute 4 Rounds 21 kettlebell swings 1.5/1 21 double unders (3/1 single under sub) I got the word today that we get the keys to the new space on Friday!... READ MORE

Wednesday WOD Press 3×5 add 5 lbs more than last time Strict Pull Ups 3 Sets Max Reps. If you can do more than 15 you can opt to do weighted pull ups 3×5 Followed By For Time 10 toes to bar , 1 burpee box jump9 toes to bar, 2 burpee box jumps8 toes to bar, 3 burpee box... READ MORE

Tuesday WOD Deadlift 5 rep max – absolutely no rounding. Followed by… Complete 10 rounds:Row for 1 minute, rest for 1 minute.*Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount... READ MORE

Monday WOD Fran 21-15-9 Thrusters 95/65Pull Ups Any one into Gorda Fran? Read on… Recently he posted a 3:07 “Gorda Fran” (21,15, 9 thrusters at 135 pounds and pull ups) on the CrossFit Football site. It caused such a stir on the internet that Travis replicated... READ MORE

Coach Mark Rippetoe- strength and conditioning expert. Louie Simmons -Owner of West Side Barbell Club 8 Time Mr. Olympia Ronnie Coleman CrossFit Trainers Nicole Carroll and Eva T. Micheal Phelps (Eats 10,000 calories a day-mostly highly refined carbs) Surgeon General Regina... READ MORE

Friday WOD Deadlift 5 Rep Max(Work Up To Your Heaviest Prettiest Set Of 5) Press 5 Rep Max(Work Up To Your Heaviest Prettiest Set Of 5) Followed By “Mini Barbara” 2 Rounds For Time 20 Pull Ups30 Push Ups 40 Sit Ups50 Squats Rest 3:00 Between Rounds What If Exercise... READ MORE