168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

September 2014

Wdnesday 10/1/14

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

CrossFit Cape Cod Wednesday 10/1/14

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

Tuesday 9/30/14

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

CrossFit Cape Cod Tuesday 9/30/14

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

Monday 9/29/14

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 Monday 9/29/14

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

CrossFit Cape Cod Sunday 9/27/14

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

Saturday 9/27/14

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 Saturday 9/27/14

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

Friday 9/26/14

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