Month

Crossfit Cape Cod Friday 1-1-16 Two classes ONLY today: 9:00 & 10:00 am  Strength Dead lift 5-5-5-5-5 @ 80% “Nutts“ For time: 10 Handstand push-ups 250/205# Deadlift, 15 reps 25 Box jumps, 30/24 inch box 50 Pull-ups 100 Wallball shots, 20/14#, 10’/9′... READ MORE

Crossfit Cape Cod  Thursday 12-31-15 Todays classes: 5:30, 8:30, 9:30am ONLY Tomorrow classes are 9:00 & 10:00 am ONLY Met con 7 rounds / 21min clock 40 sec of work followed by 20 sec of rest of: cal row burpee’s kb 1.5/1 rotating stations Everyone have a happy and safe... READ MORE

Crossfit Cape Cod  Wednesday 12-30-15 Strength 1rm squat snatch 1rm  squat Clean Optional emom 14 35 sec Du’s /even 35 sec Pistols/ Odd Tomorrow New Years Eve Hours: 5:30,  8:30,  9:30 am ONLY READ MORE

Crossfit Cape Cod 12-28-15 Met con  Open 13.2 AMRAP 10 min of: 5 shoulder to overhead 115#/75# 10 dead lifts 115#/75# 15 box Jumps 24″/ 20″ Strength work up to a heavy split Jerk from the rack. Optional 5 rounds not for time 10 strict CTB 10 strict T2B READ MORE

Crossfit Cape Cod 12-28-15 Strength Back Squat 5-5-5-5-5 @80% Metcon 30 thruster 115#/75# 90 du’s 20 Thrusters 60 Du’s 10 Thrusters 30 Du’s Optional Back role to support (Work on this with a partner from the low rings.) READ MORE

Crossfit Cape Cod  Sunday 12/27/15 Met-Con Surprise WOD! I’m sure the coach won’t let you down. See you there!! READ MORE

Crossfit Cape Cod  Saturday 12/26/15 Strength Dead lift 2-2-2-2 all sets @ 95% Met Con 5 RFT 5 HSPU 10 Cleans 135#/95# 20 KB 53#/35# 25 Wall Balls 20#/14# rest 3 min in between rounds Optional 50 bent over single arm dumbbell rows (pick a heavy weight you can maintain) 100 GHD... READ MORE

Crossfit Cape Cod Merry Christmas !!!! I hope Santa brings you a ton of PR’s for the new year! Enjoy your family and friends! CLOSED ALL DAY READ MORE

Crossfit Cape Cod   Thursday 12/24/15 5:30, 8:30,9:30 AM class Only Strength  Bench press 2-2-2-2 All sets @95% Met-Con Tabata push press 75#/55# sit ups SDLHP 75#/55# push ups Optional 5 minute AMRAP 5 HSPU’s 10 pistols 5 Box Jumps 40/30 READ MORE

Crossfit Cape Cod Wednesday 12/23/15 Strength EMOM 10:00  Snatch 1 above  the knee + 1 low hang below the knee Met-Con Row 10 Rounds for max calories 1 Round = 1 min Row 1 min Rest Accessory Work 4 Rounds not for time 25 band pull aparts 25 around the back band pull together... READ MORE