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Mashpee, MA 02649
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Month

November 2015

CrossFit Cape Cod December 1st

CrossFit Cape Cod WOD  Bodyweight Back Squat Ladder Rest 5:00 3/4 Bodyweight Push Press Ladder Rest 5:00 1 1/2 Bodyweight Deadlift Ladder Each ladder is 1 the first minute, 2 the second minute, 3 the third etc. Break it up as you need to during the minute. If you can’t do...
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CrossFit Cape Cod Monday November 30th

CrossFit Cape Cod WOD  “Filthy 50” 50 Box Jumps 24/20 50 Jumping Pull Ups 50 Kettlebell Swings 1/.5 50 Walking Lunges 50 Knees To Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double Unders
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CrossFit Cape Cod Sunday November 29th

CrossFit Cape Cod WOD Falkel AMRAP 25 Minutes 8 Handstand Push Ups 8 Box Jumps 30/24 1 Rope Climb
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CrossFit Cape Cod Saturday November 28th

CrossFit Cape Cod WOD Run 200 15 Squat Clean and Jerks 135/95 Run 200 12 Squat Clean and Jerks 135/95 Run 200 9 Squat Clean and Jerks Run 200 6 Squat Clean and Jerks 135/95 Run 200 3 Squat Clean and Jerks 135/95 Run 200
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CrossFit Cape Cod Friday November 27th

CrossFit Cape Cod WOD “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats For Time PLEASE NOTE CLASSES ARE AT 8:30 & 9:30AM AND 4:30 & 5:30PM ONLY 
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CrossFit Cape Cod Thursday November 26th

CrossFit Cape Cod WOD RUN 5K or Have a great rest day! The Gym Is Closed Today.
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Wednesday  Normal Schedule Thursday  Closed Friday 8:30am, 9:30am 4:30, 5:30pm Only Weekend Normal Schedule  CrossFit Cape Cod WOD For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225/155 pound Deadlift, 30 reps 45/25 pound Kettlebell  push press, 30 reps 50...
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CrossFit Cape Cod Tuesday November 24th Holiday Schedule

Wednesday Normal Hours Thursday Closed Friday 8:30am, 9:30am 4:30pm & 5:30pm Only Saturday & Sunday Regular Schedule CrossFit Cape Cod WOD Olympic Lifting Snatch 1-1-1-1-1-1-1 Conditioning  AMRAP 10 Minutes 5 Power Snatches 155/105 10 Box Jumps 30/24 Optional Overhead...
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CrossFit Cape Cod Monday November 23rd

CrossFit Cape Cod WOD  Strength  Bench Press 3-3-3-3-3 Conditioning 3 Rounds For Time 15 Thrusters 95/65 15 Bar Facing Burpees Optional 3 Sets Not For Time 20 Unbroken Toes To Bar 30 Unbroken Back Ext.
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CrossFit Cape Cod Sunday November 22nd

CrossFit Cape Cod WOD Annie 50-40-30-20-10 Double Unders Sit Ups “Peeing during double unders is common but definitely not normal…” Read the article HERE
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