Month

CrossFit Cape Cod WOD A. Hang Power Snatch 3 Reps On The Minute For 8 Minutes Use 75-85% Of Your 1 Rep Max B. For Time Row 1000m Immediately Followed By: 15-12-9-6-3 Box Jumps 30/24 Chest To Bar Pull Ups READ MORE

CrossFit Cape Cod WOD A. Push Press 2-2-2-2-2 B.  As Far As Possible In 10 Minutes 1 Rope Climb 10 Wall Balls 2 Rope Climbs 20 Wall Balls 3 Rope Climbs 30 Wall Balls Etc. Until 10 Minutes Are Up. Tonight Abs and Mobility! 6:30pm Only 5 Bucks. Member Appreciation BBQ On Saturday... READ MORE

Surround yourself with good people. CrossFit Cape Cod WOD A. Clean 2 On The Minute For 10 Minutes B. 5 Rounds For Time Run 200m 35 Double Unders Thursday Night At 6:30pm Abs and Mobility! Regular Class Will Be Held. Saturday BBQ After The 12:30 Class!!! Sunday CPR First Aid Cert... READ MORE

Crossfit Cape Cod WOD Tabata This :20 Seconds on, :10 seconds off. 8 Times. 1 Minute Break Between Movements (Row Cal.) Pull Ups Sit Ups Push Ups Score The Lowest Interval From Each Exercise and get a total. Thursday Night Abs and Mobility at 6:30. Regular class will still be held. READ MORE

Great day of Competition At CrossFit Rumble. Congratulations Mason and Caroline, Josh and Tyler, Jamin and Montt and Allan For Great Performances Today! You make us proud to have you represent our community! (Picture From Chris Montt) CrossFit Cape Cod WOD Rumble Comp Final... READ MORE

CrossFit Cape Cod Team WOD 4 Rounds For Time Row 1000m 50 Sit Ups 50 Back Extensions 1 Person Working At A Time Partition It However You Want The Competition at CrossFit Rumble Goes From 9-3 if you want to swing by and cheer on the teams! There are a few spots left for the CPR... READ MORE

We are all cheering for Coach Mason as she tackles the 4 Masters Qualifier WODs now through the 27th!!! CrossFit Cape Cod WOD  Lumberjack 20 20 Deadlifts 275lbs/185 Run 400m 20 KB swings 2pood/1.5pood Run 400m 20 Overhead Squats 115lbs/75 Run 400m 20 Burpees Run 400m 20 Pullups... READ MORE

CrossFit Cape Cod WOD Skill Work 12 Minutes Odd: Movement 1 Even: Movement 2 Rest 2 Minutes12 Minutes Odd: Movement 1 Even: Movement2 Sunday Come Cheer For The Teams Competeing At CrossFit Rumble In HyannisAt 7 Ferndoc Street. The Action Goes From 9-3 Next Saturday BBQ at C3!... READ MORE

Crossfit Cape Cod WOD A. Clean Complex 5 Sets 1 Clean From The High Hang 1 Clean From The Knees 1 Clean From The Ground These Can Be Power Cleans Or Full Squat Cleans B. 3 Rounds For Time 15 Pull Ups 20 Wall Balls 20/14 10’/9′ Advanced Training A. Snatch Balance Work... READ MORE

CrossFit Cape Cod WOD For Time Run 400 30 Knees To Elbows Run 400 30 Burpees Run 400 30 Box Jumps 24/20 Run 400m 30 Kettlebell Swings 2/1.5 We are hosting a CPR and First Aid Certificate Class Sunday May 3rd at 12:30. Please email me at crossfitcapecod@gmail.com if you would like... READ MORE