Month

A. Snatch Balance 1-1-1-1-1 B. Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats... READ MORE

Jess CrossFit Cape Cod Workout Of The Day  For Time Run 400m 40 Box Jump Overs 24/20 Run 400m 30 Back Squats 135/95 Run 400m 20 Front Squats 135/95 Run 400m 10 Overhead Squats 135/95 Tonight at 6:30 join Amy S for Mobility/Active Recovery!!! Only 5$ Per Person. READ MORE

A. For Time  Run 1 Mile 50 Wall Ball Shots 30/16 10′ 50 Kettlebell Swings 2/1.5 B. Back Squats With Chains 75% Of Your 5 Rep Max Plus Chains 5-5-5 C. Row Max Effort 300-300-300-300-300 Rest 1:00 Between Each Set. Score The Total Time On The Clock At The End. READ MORE

We are only 19 Days from Gametime! Join the fun, RX or Masters Division today! CrossFit Cape Cod Workout Of The Day For Time Run 1 Mile 50 Wall Ball 20/14 50 Kettlebell Swings 1.5/1 Join Amy S. for mobility and active recovery, 6:30pm Wednesday, only 5$! READ MORE

A. Diane 21-15-9 Deadlift 225/155 Handstand Push Ups B. Unstable Shoulder Press 1 15lb Kettlebell On Eah Side Of The Bar Suspended By Bands Plus Weight On The Bar 1-1-1-1-1-1 Do 5 to 10 Reps Of Strict Chest To Bar Pull Ups Between Sets Of Unstable Press. Rest As Needed Between Sets. READ MORE

CrossFit Cape Cod Workout Of The Day Diane 21-15-9 Deadlift 225/155 Handstand Push Ups Compare to 9/2/14 Monday Massage Available Kids Class At 4:30 Sign Up For The Team Comp READ MORE

Sign your kids up for Monday or Wednesday’s kids group, we all wish we had CrossFit as kids! Also Sign yourself up for Olympic Lifting Club at 6:30 on Friday nights! CrossFit Cape Cod Workout Of The Day Row 5k Team Series Updates READ MORE

WOD 10 Handstand Push Ups 1 Front Squats 9 Handstand Push Ups 2 Front Squats 8 Handstand Push Ups 3 Front Squats 7 Handstand Push Ups 4 Front Squats 6 Handstand Push Ups 5 Front Squats 5 Handstand Push Ups 6 Front Squats 4 Handstand Push Ups 7 Front Squats 3 Handstand Push Ups 8... READ MORE

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time 20 Front Rack Walking Lunges 95/65 20 Box Jumps 24/20 20 Push Ups Team USA READ MORE

A. 5 Rounds Of The Complex 1 High Hang Snatch 1 Hang Snatch From The Knee 1 Snatch From The Ground B. Tabata Mash Up Muscle Ups Power Clean and Jerk 135/95 Go Back And Forth Between Movements :20 seconds on :10 seconds off for 16 total rounds. (8 each) Score Number Of Clean and... READ MORE