Month

Join Meg and Chris on Monday Nights at 7:30 for Rock climbing club!   CrossFit Cape Cod WOD AMRAP 15 Minutes 5 Power Cleans 10 Burpee Box Jumps 24/20 Go as heavy as YOU can on the power cleans. (75% Of your 1rm is a good starting point for weight selection.)   Optional... READ MORE

CrossFit Cape Cod WOD   Conditioning 21 Front Squats 21 Push Press Run 400 15 Front Squats 15 Push Press Run 400 9 Front Squats 9 Push Press Run 400 Rx weight 115/75 Scale as needed.   Accessory  3 Rounds 30 Back Extensions 30 Band Pull Aparts   Optional North East... READ MORE

  CrossFit Cape Cod WOD For Time 50 Box Jumps 24/20 5 Rope Climbs 50  Kettlebell Swings 1.5/1 50 Sit Ups 50 Hang Power Cleans 95/65 800m Run 50 Back Extensions   Thank you so much to everyone who came out for the fundraiser for Tracy and Karen and made donations and... READ MORE

  Today is the fundraiser event for Karen and Tracy, we will have items that will be auctioned off  and all proceeds from , drop ins, kill kliffs, tee shirts and tanks, etc. will also be donated. Please feel free to make a donation by cash, check or credit card. All of the... READ MORE

CrossFit Cape Cod WOD On The Minute For 20 Minutes ODD: 3 Bench Press EVEN: 3 Deadlifts   Fundraiser WOD  Saturday At 7,8, and 9am We will be accepting donations on Saturday for the fundraiser for The Souza and Merkman Families. There will be a silent auction for some items... READ MORE

CrossFit Cape Cod WOD 3 Rounds Of AMRAP 6 Minutes Rest 3:00 Run 200m 21 Reverse Step Lunges (in place) 15 Push Ups 9 Hang Power Snatches 95/65   Saturday Fundraiser! We will be accepting donations on Saturday for the fundraiser for The Souza and Merkman Families. There will... READ MORE

CrossFit Cape Cod WOD Tabata Row 3:00 Box Jumps Tabata Sit Ups 3:00 Toes To Bar Tabata Double Unders 3:00 Wall Balls No Rest Between Stations Score is total of all reps READ MORE

  CrossFit Cape Cod WOD “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Jerks Advanced RX 155/105 Use a weight you can proficiently do all 3 movements with. READ MORE

CrossFit Cape Cod WOD Strength Back Squat 3 Reps at 90-95% 1 Rep Max Go By How You Feel. If you Can’t Get 3 Do 2 Reps. If you Can Do More Than 3 Do More.   Conditioning AMRAP 10 Minutes 30 Air Squats 20 Kettlebell Swings 1.5/1 10 Pull Ups   Optional On The Minute... READ MORE

  CrossFit Cape Cod WOD AMRAP 5 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats rest 3:00 AMRAP 5 Minutes 20 Cal. Row 25 Sit Ups 30 Double Unders rest 3:00 AMRAP 5:00 1 Rope Climb 10 Burpees 15 Wallball Shots 20/14 rest 3:00 AMRAP 5:00 10 Box Jump Overs 24/20 10 Knees To Elbows... READ MORE