CrossFit Cape Cod – CrossFit Metcon (Time) 50-40-30-20-10 Wall balls 20#/14# kettle bells 53#/35# Sumo Deadlift (5-5-5-5-5) Optional Work Metcon (Time) 30 burpee muscle ups for time scale in low rings with foot assistance. READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) For time run 200m 75 air squats row 500m 50 front rack lunges 115#/75# row 500m 25 back squats 115#/75# (from ground) run 800m READ MORE

CrossFit Cape Cod – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here Clean and Jerk... READ MORE

CrossFit Cape Cod – CrossFit Thruster (3-3-3-3-3) From the ground establish a 3 rep max Metcon (AMRAP – Reps) EMOM 30 min EVEN- 5 thrusters 95#/65# and max number of DU’s ODD- Rest Score is total number of double unders all 15 rounds RX plus do Thrusters @115#/75# READ MORE

CrossFit Cape Cod – CrossFit Gymnastics Metcon (Time) 6 rounds for time of run 400m 10 toes to bar 10 parallette dips (heels on the ground) 10 parallette push ups L-Sit (20 sec hold – rest 40 sec 5 rnds) in parallettes 20 sec L-sit hold scale with knee tuck or one leg... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 26 run 200m 12 front squats 115#/95# 12 push jerks 115#/95# 12 burpees over the bar READ MORE

CrossFit Cape Cod – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Optional Work Metcon (Time) 10-8-6-4-2-1 GHDSU 3/4 body weight snatch burpee pull ups READ MORE

CrossFit Cape Cod – CrossFit   The CrossFit Total (Total Weight) READ MORE

A huge shout out to the Teens who participated in the comp this past weekend at Cynergy Crossfit. Sam Miles and Jamie Souza came in 2nd in their age group and Jude just missed the podium with a 4th place finish. Also Congratulations to the rest of the competitors for giving it... READ MORE

1. How long have you been involved with Crossfit? I have been doing Crossfit since December 2010.  2. How did you get started? “All your friends are doing it”  3. How has Crossfit helped you in your day to day work/life style? As a firefighter, my fitness is very... READ MORE