Crossfit Cape Cod 12/19/15 Met-Con AMRAP 25 15 pull ups 15 back ext. 15 wall balls 20/14 15 burpee box jumps 24″/20″ 15 power snatch 95#/65# 15 knees 2 elbow 15 ring dips score total reps Optional find a 10 rm hang clean *********** Holiday Hours: 12-24-15 5:30 am,... READ MORE

Crossfit Cape cod Friday 12/18/15 Strength Dead Lift 3-3-3-3 @85% MET-CON “The Chief“ Max rounds in 3 minutes of: 3 power cleans 135/95 6 Push-ups 9 Air squats Rest 1 minute. Repeat for a total of 5 cycles. Optional EMOM 10 min Even: 6 candlestick to pistols alt. Odd:... READ MORE

Crossfit Cape Cod 12/17/15 Thursday MET-CON 5 Rounds for time 10 Box jumps 24/20 15 Sit ups 200m Run followed by strict pull up work for 15 min. ******** Holiday Hours: 12-24-15 5:30 am, 8:30 am, 9;30 am ONLY 12-25-15 Closed Saturday and Sunday regular hours. READ MORE

Crossfit Cape Cod 12/16/15 Wednesday MET-CON 20 min 50 wall ball buy in followed by AMRAP 12 KB Swings 2/1.5 9 Burpees 6 Over Head Squat 115/75 Strength Front Squat 3-3-3-3 @85% Optional 4 Rounds not for time Max strict CTB Pull ups 25 GHD sit ups Please let us know in comments... READ MORE

Crossfit Cape Cod 12/15/15 Tuesday Strength Bench Press 5-5-5-5-5 @ 80% MET-CON 3 Cycles of: 4min work 2min rest Row 500m Max Goblet squats 2/1.5 score is total reps of goblet squats Optional Weighted  Ring Dips 4-4-4-4-4 with L-sit rope climb in-between sets READ MORE

Crossfit Cape Cod 12/14/15 Monday Strength EMOM 8 min. 1 Hang  Clean & Jerk MET-CON 4 Rounds for Time 10 HSPU 10 Hang Cleans 135/95 10 Toes to bar Optional “Flight Test” Unbroken DU 10-20-30-40-50-40-30-20-10 READ MORE

Metcon “Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees 27 Kettlebell Swings, 1.5/1 pood On December 14, 2012, Soto was teaching her first grade class at Sandy Hook Elementary School when Adam Lanza forced his way... READ MORE

 Crossfit Cape Cod 12/12/15 Saturday 21 200m run 15 200m run 9 Pull ups Wall balls 20/14 Every time your feet touch the ground during the pulls ups or the Wall ball touches the ground run an additional 200m run Work out ends with 9 wall balls, not a run. Optional EMOM 10min: 3... READ MORE

Jen Heinlein. Age 34. Member Since January 2013. C3: How has CrossFit changed your life? Jen: Before starting CrossFit I woke up tired, survived my day on achy feet and had trouble sleeping at the end of it all. I tried to eat well but lacked consistency; I tried to exercise but... READ MORE

Crossfit Cape Cod 12/11/15 Friday Strength Dead Lift 5-5-5-5 @ 80% of 1 RM Met-con 3 Cycles for Total reps 4 min AMRAP of 12 Cal. Row 12  Ring Dips 2min rest between cycles Optional Establish A 10RM Thruster Reminder: Baseball T’s and Sweatshirts will be ordered on Saturday... READ MORE