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A Year Off But Not Out CrossFit Cape Cod Workout Of The Day Press 3-3-3 Followed By AMRAP 15 Minutes 5 Pull Ups 10 Push Ups 15 Sit Ups Finish With Bullet Proof Shoulders READ MORE

The CrossFit Games CrossFit Cape Cod Workout Of The Day Power Clean Work To A 1 Rep Max Followed By 4 Rounds Of AMRAP 3 Minutes 1 Minute Break Between Rounds 3 Hang Power Cleans* 5 Burpees 7 Box Jumps 24/20 *Use 70% Of 1 Rep Max READ MORE

We will be closed Monday-Be safe! READ MORE

CrossFit Cape Cod Workout Of The Day Choose One A. Run 800 30 Power Snatches 135/95 Run 800 OR B. 10 Minutes AMRAP 30 Power Snatches 75 30 Power Snaches 135 30 Power Snatches 165 Followed By 5 Rounds Rest 2:00 Sled Drag Up and Back Starting In The Middle Of The Parking Lot Use A... READ MORE

Brendan and Derek CrossFit Cape Cod Workout Of The Day AMRAP 20 Minutes  Run 200 Meters 20 Double Unders 10 Pull Ups READ MORE

Sabra CrossFit Cape Cod Workout Of The Day 3 Rounds Rest 2-4min Between Rounds 10 Reps Max Weight Back Squat 15 Strict Toes To bar 20 Weighted Sit Ups Followed By  3 Sets Of 8-12 Romanian Deadlifts Don’t forget that Saturday there will be a group meeting at 10am to go... READ MORE

CrossFit Cape Cod Workout Of The Day 3 Rounds Rest As Needed Between Rounds 15 Push Presses* 9 Strict Pull Ups 21 Ring Push Ups *Use a weight that you can do 15 unbroken reps. Followed By 3 Giant Sets Of: Bent Over Row x 12 Band Pull Aparts x 12 Side Lying Shoulder Rotation x 12 READ MORE

Sarah S. 10 ft. Wall Balls CrossFit Cape Cod Workout Of The Day 4 Six Minute Rounds 1 Minute Wall Ball 1 Minute Kettle Bell Swing Run 400 Whatever Time Is Left In The 6 Minutes Is Rest Until The Next 6 Minutes READ MORE

Congratulations On An Awesome Showing At The Masters Comp To Our Athletes and The C3 Super Fans!!!  CrossFit Cape Cod Workout Of The Day 1 Rep Max Snatch Followed By 5 Minute Up Ladder (1,1-2,2-3,3etc.) Thrusters 135/95 Bar Muscle Ups* *Sub is 2 Chest To Bar Pull Ups Sorry... READ MORE

Dan 175 Squat, 125 Press, 245 Deadlift CrossFit Cape Cod Workout Of The Day Part 1. 1 Minute Row 1 Minute Sit Ups 3 Rounds Score Cal. and Reps Part 2. 1 Minute Push Ups 1 Minute Strict Pull Ups 3 Rounds Score Reps Finish With Bullet Proof Shoulders Join Us at 8:30 at... READ MORE