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

Crossfit Cape Cod Tuesday January 5th 2016

Crossfit Cape Cod Tuesday 1-5-16 Met-con 5 Rounds for time 21 MedBall Cleans (20#/14#) 15 Wall balls 9 Lateral Burpees over Medball Optional Snatch balance Work up to a heavy double Coach Amy will be holding a mobility class at 10 am on Saturday so come on in and get loose! Also...
READ MORE

Crossfit Cape Cod Monday January 4th 2016 WOD

Crossfit Cape Cod Monday 1-4-16 Strength Back squat 3-3-3-3-3 @ 85% Met Con Row 5k Optional parallette L sit holds 5 round of 20 sec work 40 sec rest Congratulations to Jen Petit- Member of the Month Jen has been here for a little over a year and has made such tremendous...
READ MORE

Crossfit Cape Cod Sunday January 3rd 2016 WOD

Crossfit Cape Cod Sunday 1-3-16 Team Wod For time, each athlete moves through stations of: 30-calorie row Dead lift hold while teammate rows (225 / 155 lb.) then switch 30 handstand push-ups Handstand hold while teammate performs HSPU then switch 30 toes-to-bars Static hang while...
READ MORE

Crossfit Cape Cod Saturday January 2nd 2016 WOD

Crossfit Cape Cod Saturday 1-2-16 Strength bench press 5-5-5-5-5 @80% Met-con amrap 18 1 rope climb 3 power snatch 135#/75# 5 bar facing burpees Optional establish max unbroken pull ups bent over barbell rows same number as max pull ups @135#/75# There will be a paleo tasting...
READ MORE

Crossfit Cape Cod Friday January 1st 2016 WOD

Crossfit Cape Cod Friday 1-1-16 Two classes ONLY today: 9:00 & 10:00 am  Strength Dead lift 5-5-5-5-5 @ 80% “Nutts“ For time: 10 Handstand push-ups 250/205# Deadlift, 15 reps 25 Box jumps, 30/24 inch box 50 Pull-ups 100 Wallball shots, 20/14#, 10’/9′...
READ MORE

Crossfit Cape Cod Thursday December 31st 2015 WOD

Crossfit Cape Cod  Thursday 12-31-15 Todays classes: 5:30, 8:30, 9:30am ONLY Tomorrow classes are 9:00 & 10:00 am ONLY Met con 7 rounds / 21min clock 40 sec of work followed by 20 sec of rest of: cal row burpee’s kb 1.5/1 rotating stations Everyone have a happy and safe...
READ MORE

Crossfit Cape Cod Wednesday December 30th 2015 WOD

Crossfit Cape Cod  Wednesday 12-30-15 Strength 1rm squat snatch 1rm  squat Clean Optional emom 14 35 sec Du’s /even 35 sec Pistols/ Odd Tomorrow New Years Eve Hours: 5:30,  8:30,  9:30 am ONLY
READ MORE

Crossfit Cape Cod Tuesday December 29th 2015 WOD

Crossfit Cape Cod 12-28-15 Met con  Open 13.2 AMRAP 10 min of: 5 shoulder to overhead 115#/75# 10 dead lifts 115#/75# 15 box Jumps 24″/ 20″ Strength work up to a heavy split Jerk from the rack. Optional 5 rounds not for time 10 strict CTB 10 strict T2B
READ MORE

Crossfit Cape Cod Monday December 28th WOD

Crossfit Cape Cod 12-28-15 Strength Back Squat 5-5-5-5-5 @80% Metcon 30 thruster 115#/75# 90 du’s 20 Thrusters 60 Du’s 10 Thrusters 30 Du’s Optional Back role to support (Work on this with a partner from the low rings.)
READ MORE

Crossfit Cape Cod Sunday December 27th 2015 WOD

Crossfit Cape Cod  Sunday 12/27/15 Met-Con Surprise WOD! I’m sure the coach won’t let you down. See you there!!
READ MORE