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

Month

February 2015

CrossFit Cape Cod Thursday 2-19-15

Kelly! #LIFTLIKEAGIRL Workout Of The Day 5 Rounds For Time 12 Dips 2 Rope Climbs 20 Jumping Lunges The Open Is Coming Time To Register, This Year There Are Scaled Adn Rx’d Divisions and a New Teen Division. Sign Up Here
READ MORE

CrossFit Cape Cod Wednesday 2-18-15

Workout Of The Day 15-12-9 Deadlifts 225/155 Pull Ups Rest 5:00 12-9-6 Deadlifts 225/155 Pull Ups Rest 5:00 9-6-3 Deadlifts 225/155 Pull Ups Advanced Training Do Chest To Bar Pull Ups In The WOD Rest 10 Minutes On The Minute For 10 Minutes Odd: Max HSPU :30 Sec Even: Max Pistols...
READ MORE

CrossFit Cape Cod Tuesday 2-17-15

Josh AKA “Party Boy” Hit 225 on his 10rm today. He was hoping for 185 but surprised himself. Greg M. did as well and they both looked rock solid with their reps. Workout Of The Day 3 Rounds For Total Reps 1 Minute At Each Station Row Cal. Box Jump Overs 24/20 Sit Ups...
READ MORE

CrossFit Cape Cod 2-16-15

Workout Of The Day A. 10 Rep MaxBack Squat B. 10 Rep Max BenchPress C. AMRAP 7 Minutes 10 Burpees 20 Wall Ball Shots 20/14 Advanced Training 5 Sets of Each Max Muscle Ups Max Distance Handstand Walk
READ MORE

Sunday We Will Be Closed

Because Of The Heavy Snowfall Predicted We Will Be Closed On Sunday
READ MORE

CrossFit Cape Cod 2-14-15

This is Alan and Jamin after the infamous sled push WOD we did in the fall. Question: would you rather do sled pushes or get another foot of snow this weekend. Workout Of The Day Partner WOD As a team complete the following for time: 60 Deadlifts 205/135 70 Box Jumps 24/20 80...
READ MORE

CrossFit Cape Cod Friday 2-13-15

Workout Of The Day AMRAP 10 Minutes 10 Shoulder To Over Head 115/75 10 Toes To Bar 10 Front Rack Revers Step Lunges 115/75 Rest  2:00 AMRAP 10 Minutes 10 Shoulder To Over Head 115/75 10 Toes To Bar 10 Front Rack Reverse Step Lunges 115/75 Advanced Training Use 135/95 For The WOD....
READ MORE

CrossFit Cape Cod Thursday 2-12-15

Looking Forward to warm weather and outdoor WODs! Workout Of The Day For Time 25 Kettlebell Swings 1.5/1 25 Box Jump Overs 24/20 25 Jumping Lunges 50 Sit Ups 25 Ring Dips 50 Sit Ups 25 Jumping Lunges 25 Box Jump Overs 24/20 25 Kettlebell Swings 1.5/1
READ MORE

CrossFit Cape Cod 2-11-15

Workout Of The Day “Focus Work” 12 Minute Clock Choose 2 Movements Movement 1 Odd Minutes, Movement 2 Even Minutes Rest 3 Minutes Choose 2 More Movements And Repeat. If you are signed up for the nutrition challenge: Benchmark WOD 2 AMRAP 15 Minutes 21 Cal Row 15 Thrusters 75/50 9...
READ MORE

CrossFit Cape Cod 2-10-15

Workout Of The Day A. 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 35 Double Unders 20 Minute Time Cap B. 4 Rounds Not For Time 10 Bent Over Rows 25 Seated Plate Twists(Keep Feet Elevated) 45/25 Advanced Training 5 Sets 3 Snatch Pulls Start From Below The...
READ MORE