Month

Kelly Right Before Standing Up 245# CrossFit Cape Cod WOD 50 Box Jump Overs 24/20 50 Knees To Elbows 50 Calorie Row 25 Kettlebell Thrusters Left 1/.5 25 Kettlebell Thrusters Right 1/.5 3 Rope Climbs Open Wrap Up READ MORE

Jon Congratulations Coach Mason For Ranking 20th in the North East Of Nearly 500 Women In Your Division, And Qualifying For The Second Straight Year For The Masters Online Qualifier!!! You Deserve It, You Put In Unmeasurable Amounts Of Hard Work, Sacrifice, And Showed The Heart... READ MORE

Congratulations Mike McGuire For Winning The Nutrition Challenge!!! Mike is down 14.2 lbs and got 112 points! See me tomorrow for your Prize! Runner Up Was Kevin Medieros Who Lost 11lbs and scored 111 points! Some Other Highlights Were: Mimi who is down 2 pants sizes in 30... READ MORE

CrossFit Cape Cod WOD Run 5:00@ 70% Effort 4:00 @ 80% Effort 3:00@ 70% Effort 2:00@90% Effort 1:00@70% Effort :30 seconds at 100% Effort The 15:30 are meant to be done consecutively. As a side note if the weather is an issue it is supposed to clear in the afternoon. If you... READ MORE

The face you make when you know you are done with the open until 2016! Also the face you are going to make when you come back in the gym on monday when you see the new colors! CrossFit Cape Cod WOD Home WOD Buy In: 3 Rounds 1 Minute Plank Hold 1 Minute Side Plank 1 Minute Other... READ MORE

CrossFit Cape Cod WOD Rx’d 27-21-15-9 Row For Cal. Thrusters 95/65 Masters: 55+ 65lbs/45lbs Scaled: Open 65lbs/45lbs Masters: 45lbs/35lbs Teens: 65lbs/54lbs Teens Scaled:45lbs/35lbs Video and Standards READ MORE

CrossFit Cape Cod WOD Focus/Skill Work On The Minute For 10 Minutes Odd: Movement 1 Even: Movement 2 Rest 2 Minutes On The Minute For 10 Minutes Odd: Movement 3 Even: Movement 4 Tomorrow Night Join Us For Stretching and Abs With Amy S.!  Time:6:30pm Price: 5$ For Members 10$ For... READ MORE

CrossFit Cape Cod WOD Run 400m 21 Kettlebell Swings 1.5/1 21 Box Jump Overs 24/20 Run 400m 21 Kettlebell Swings 1.5/1 21 Box Jump Overs 24/20 Run 400m 21 Kettlebell Swings 1.5/1 21 Box Jump Overs 24/20 Advanced Training Use this WOD as a chance to train going hard for a sustained... READ MORE

CrossFit Cape Cod WOD A. 15-12-9 Thrusters 95/65 Pull Ups rest 5:00 12-9-6 Thrusters 95/65 Pull Ups rest 5:00 9-6-3 Thrusters 95/65 Pull Ups B. 10-8-6-4-2 Ring Rows Toes To Bar Not For Time: Lower To The Bottom Of Each Movement on a 3 second slow count. Advanced Training 3 x 10... READ MORE

CrossFit Cape Cod WOD Partner WOD: 20 Rounds Total 1 Person Works 1 Person Rests; 8 x 10 meter Shuttle Sprint 8 Burpee Box Jumps 24/20 Partner 1 Does a full round, then rest while partner 2 does a full round. The tem trades back and forth like this until they have completed the... READ MORE