Month

****PLEASE NOTE LABOR DAY CLASS ARE 8:30 & 9:30 ONLY!! CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 20 min deck of cards Pick 4 movements and roll through the deck of card card as fast as you can. Face cards including Aces are 10 reps *your score is... READ MORE

CrossFit Cape Cod – CrossFit Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# Run 800 meters 1 Muscle-up In honor of U.S. Marine... READ MORE

CrossFit Cape Cod – CrossFit Snatch (3-3-3-3) 4 heavy sets of 3 same weight across touch and go no rest or reset at bottom. Metcon (5 Rounds for time) 5 Rounds for time of 5 power snatchs 115/75 10 ttb 15 wall balls 20/14 20 cal. row rest 1 min between rounds READ MORE

CrossFit Cape Cod – CrossFit Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# scale muscle ups with chest to bar pull ups and ring dips or work in low rings   ** Reminder, we no longer have 7:30 am classes. Optional... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) In teams of 2 complete for time 3 rounds for time 100 wall balls 20/14 100 wall ball sit up (transferring ball each rep back and forth) 100 medball cleans 20/14 Split up the work how ever you would like but finish each movement... READ MORE

CrossFit Cape Cod – CrossFit Deadlift (8-8-8-8) Metcon (Time) run 400 21 dead lifts 185/135 run 800 15 deadlifts run 1 mile 9 dead lifts READ MORE

CrossFit Cape Cod – CrossFit Split Jerk (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 burpee’s 2 rope climbs 5 HSPU RX plus burpees to target at least 6″, and strict HSPU Optional Work Core work. Spend no more than 8 min working on Planks and or... READ MORE

CrossFit Cape Cod – CrossFit Dog Days (Time) 3-6-9-12-15-18-21 cal row kbs 70/53 READ MORE

CrossFit Cape Cod – CrossFit Back Squat (12-12-12) from the ground establish a 12 rep max Metcon (2 Rounds for time) 5 Rounds for time: 20 Wallballs 20#(14#) 10 Push ups *10 minute time cap At the 12 minute mark 3 Rounds for time: 30 Air squats 10 Push press 115#(75#) *10... READ MORE

CrossFit Cape Cod – CrossFit Shoulder Press (5-5-5-5-5) Super sets *In between each set perform one of the following…. -5 Weighted Pull Ups -Max set of Strict Chest to bar Pull Ups -Max set of Strict Pull Ups -Max set of banded Strict Pull Ups -Max set of tough Ring... READ MORE