Month

A. 21/15/9 Thruster 95/65 Bar Facing Burpees B. OTM 14 Minutes 2-4 Muscle Ups 2 Snatch Balance  Work on speed and solid positioning in the snatch balance.  READ MORE

WOD 10-8-6-4-2 Hang Power Snatch 135/95 Ring Dips Box Jumps 30/24 Sunday is a rest and recovery day. READ MORE

Bring a friend to the area’s best strength and conditioning program, in the areas best CrossFit Gym, Saturday, September 13th at 9am Monday21-15-9Thruster 95/65Bar Facing BurpeesSunday2 Rounds For TimeRow 500m40 Kettlebell Swings 1.5/130 Toes To Bar20 Goblet Squats 1.5/110... READ MORE

A. AMRAP 20 10 Toes To Bar 1 Rope Climb 10 Squat Cleans B. 5 Rounds 1 Push Jerk 1 Split Jerk Left 1 Split Jerk Right Stay Fast And work On Getting  Under The Bar. Try To Avoid Press Outs.  READ MORE

I constantly hear from people that CrossFit is too hard, and they are too scared to try it. Then I see a picture like this and realize that limitations are just mental.    CrossFit Cape Cod Workout Of The Day AMRAP 20 Minutes 10 Toes To Bar 1 Rope Climb 10 Squat Clean... READ MORE

Christina CrossFit Cape Cod Workout Of The Day 3 Rounds For Time Row 400 20 Push Ups 30 Box Jumps 24/20 40 Sit Ups Give a flyer to a friend! Saturday September 13th Is Bring A Friend Day! A New Olympic Weightlifting Club will be starting on Fridays at 6:30pm at CrossFit Cape Cod.... READ MORE

A. 3 Rounds For Time Run 800m 30 Pull Ups 30 Kettlebell Swings 2/1.5 B. Sled Sprint Drag 4x50m 90/45 Go Unbroken  Rest As Needed Between 50m READ MORE

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time Run 800m 30 Pull Ups 30 Kettlebell Swings 2/1.5 Our Next Competition Is Coming Soon!  READ MORE

A. 5 Rounds Max Reps Bodyweight Bench Press 500m Row Rest 3:00 B. 60 Toes To Bar For Time READ MORE

Robb CrossFit Cape Cod  Workout Of The Day 5 Rounds  Rest Approximately 3:00 Between Rounds Max Reps Bodyweight Bench Press* Row 500m Score Weight/Reps and Row Times *Use a weight that you can get at least 5 reps with. Check Out Christy Lynch’s Awesome Photo Album... READ MORE