CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) 12 min to est a heavy set of Press complex 1 strict press 3 push press 5 push jerks Metcon Metcon (AMRAP – Reps) with a deck of cards and an 18 min clock pick 4 movements for each suit do the reps on the card... READ MORE

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 70 double unders 1 rope climb 60 burpees 1 rope climb 50 sit ups 1 rope climb 40 back ext. 1 rope climb 30 pull ups 1 rope climb 20 push ups   Coach Amy will be holding a Mobility class this Saturday at 11:30, 5$ for... READ MORE

CrossFit Cape Cod – CrossFit Weightlifting Bench Press (5-4-3-2-1) Metcon Metcon (AMRAP – Reps) Heavy Tabata rotating stations of Dead lifts 225#/185# Wall balls 20#/14# kettle bell swings 70#/53# Ring pull ups Optional Work Metcon (Weight) with a 16 min clock Every... READ MORE

CrossFit Cape Cod – CrossFit Gymnastics Hand stand work 12 min of work on handstand holds, walks, shoulder taps on the wall. freestanding holds. Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking... READ MORE

All morning classes are canceled  ****** We will have open gym from 2pm-4pm ONLY today!  ***** for you Crossfit psycho’s that can’t deal with life if you don’t work out on a squat day!!!! Please only come if you feel 100% safe to do so.!!! CrossFit Cape Cod... READ MORE

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) In Teams of 2 6 Rounds of 20 Burpee Box Jump 24/20 30 Cal Row 40 Sit ups READ MORE

CrossFit Cape Cod – CrossFit Metcon pick one of the following CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball... READ MORE

CrossFit Cape Cod – CrossFit Metcon pick one or the other and hit it hard! Scale appropriately!! Try to do snatch if you did the cleans & jerks on Monday. Isabel (Time) For Time: 30 Snatches, 135# / 95# or Grace (Time) For Time: 30 Clean & Jerks 135#/95#... READ MORE

CrossFit Cape Cod   Metcon 500m Row (Time) Max Effort 500m Row 5 attempts for a max effort 500m row. READ MORE

CrossFit Cape Cod – CrossFit Weightlifting Find a 3 rep max then do 2 sets of 3@90% Deadlift Metcon Metcon (Time) For time: 12-9-6 Toes to bar Push Press 95/65 Rest 2min 12-9-6 Knees to elbow Front Squat 95/65 Rest 2 min 12-9-6 Sit Ups Thrusters 95/65 Optional Work Metcon... READ MORE