168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 5-24-16

CrossFit Cape Cod – CrossFit Metcon (Time) for time 200m run 21 front rack walking lunge 135#/95# 400m run 15 FRWL run 600m 9 FRWL run 800m RX plus 155#/115# Optional Work Metcon (No Measure) 4 rounds for quality 5 skin the cats 10 L sit pull ups 20 v ups
READ MORE

crossfit Cape Cod 5-23-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) The goal is to make it to 30 minutes. Odd minutes: Row for Calories 20/15 Even minutes: 1 Round of Cindy RX plus go to 40 minIf during your warm-up you realize the amount of work is not sustainable then scale it to...
READ MORE

Crossfit Cape Cod 5-22-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 18 pick one weighlifting movement and one gymnastic movement with a rep scheme you can barely maintain Even movement 1 Odd movement 2
READ MORE

Crossfit Cape Cod 5-21-16

CrossFit Cape Cod – CrossFit Snatch (3-3-3-3-3) 16 min to establish a heavy set 1 from above the knee, 1 from just below the knee and 1 from the ground Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member...
READ MORE

Crossfit Cape Cod 5-20-16

CrossFit Cape Cod – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 To learn more about Holleyman...
READ MORE

Crossfit Cape Cod 5-19-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) Complete as many rounds in 18 minutes as you can of: 15 over head squats 95/65 Run 400 metersYOGA & MOBILITY 6:30 PM TONIGHT!!
READ MORE

Crossfit Cape Cod 5-18-16

CrossFit Cape Cod – CrossFit Metcon (Time) for time 21-15-9 chest to bar pull ups KB’s 53#/35# then Row 500 right into 9-15-21 pull ups KB’s 70#/53#Thursday night 6:30pm yoga and mobility!! Optional Work Metcon (Weight) EMOM 14 even squat snatch x3 high, low,...
READ MORE

Crossfit Cape Cod 5-17-16

CrossFit Cape Cod – CrossFit triple unders (for max) For max reps work on triple unders or double unders Metcon (Time) 10 rounds for time of 10 wall balls 20/14 20 double unders use 30#/20# for RX plus
READ MORE

Crossfit Cape Cod 5-16-16

CrossFit Cape Cod – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an...
READ MORE

Crossfit Cape Cod 5-15-16

CrossFit Cape Cod – CrossFit Clean (3-3-3-3) est a 3 rep max squat clean Metcon (Time) 2 rounds for time 10 squat cleans135/95 run 400m 10 front squats 135/95 Row 500m
READ MORE