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CrossFit Cape Cod 12/30/13; 12/31/13; 1/1/14 Schedule

December 29, 2013
Question Of The Day
Post to the comments: how was 2013 for your fitness?
This Weeks Schedule Will Be All Normal Hours Except Wednesday 1/1/14 We Will Only Have 1 Class At 10am
CrossFit Cape Cod
Workout Of The Day
“Focus Work”
“Power Total”
15 Minutes at Each To Establish 1 Rep Max;
Back Squat
Bench Press
Combine All 3 For Your Score
“Filthy 50”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1/.5
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Early This Week There Will Be A Post About The Nutrition Challenge That Is Going To Start 1/2/14!

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  1. Terry obrien Reply

    Great way to start the new year….Love it Mark

  2. Carol G. Reply

    Widen is the kids class?

  3. Carol G. Reply


    • sarah lee Reply

      This week it’s today at 4:30.

  4. Erin Meagher Reply

    2013 was pretty good! My focus wasn’t really on crossfit as much as it was finishing up school! I am SO looking forward to 2014 in this great new box and working on things that I need to improve.

  5. OldNatickRookie Reply

    This is awesome. If I have to miss a WOD, I want it to be a monster.

  6. Christopher Judkins Reply

    Stayed happy, healthy, and injury free in 2013. Achieved some great goals and learned new skills, hope to do the same next year. 2014 is the year of the backflip!

    In skill work today worked on strict pullups, overhead squats, handstand walks and 40″ box jumps. Great energy in the box tonight, loved the one man dance off! LOL

  7. Mark Lee Reply

    Glad to see 2013 go:)
    Focus Wor
    Front Squats/CTB Pull Ups
    Burpees/Box Jumps

    Grampy Fire Fighter, I’m sure you can get the guys at the Fire House to do the Filthy 50 with you! Or 40 or 30 or 20…

  8. Andy Mathieson Reply

    I had a handful of highs and lows this year. This June I was probably in the best shape of my life following the nutrition challenge we did but then it was all kinda downhill from there. I have surgery this Thursday to repair my ACL and I’m hoping to make a strong and quick recovery. 2013 has been a year of many curveballs and I’d say I’m very ready to take on 2014. Can only go up from here! Happy New Year everyone!!

  9. Christopher Tufts Reply


    Great Job everyone! I think everyone PRed somewhere this morning!

    Back Squat 215# (?# PR)
    Bench 185# (10# PR)
    Dead lift 250# (5# PR)

  10. Erin Meagher Reply

    No Prs for me:)
    185- bs
    115 bench
    235 DL

  11. Robb Sykes Reply

    Ended 2013 with a PR bench press, 165, 3 rds of 10 strict pullups.

    Every year gets better! Looking forward to 2014.

  12. Sarah Sprague Reply

    Pr’d by 5# on bench and deadlift
    380 total

  13. Sarah Sprague Reply

    This comment has been removed by the author.

  14. Michelle Reply

    2013 great year! First year of cf for me. I have a long way to go but that’s fun of it. Hope to improve with lifts and pull ups. Thks to all the coaches and Sara and Mark. Great box with great people . Happy new year

  15. mason Reply

    155# bs pr
    Push press 110#
    Deadlift 245

  16. jwash Reply

    This was a great year for me. I went from being obese and unhealthy to someone who can run a mile, jump on a 20″ box, and do pullups using bands. I am so looking forward to the nutrition challenge, losing the last bit of weight, and continuing my Crossfit journey. Happy New Year!

  17. Allan Fleck Reply

    power total

    315# back squat
    250# bench press
    405# dead lift

  18. Christy Lynch Reply

    See ya 2013!! Don’t let the door hit ya!!
    Onto getting stronger in 2014!!

  19. Kelly Cook Reply

    2013 was great for my fitness goals. It was my first full year of CrossFit, and I accomplished way more than I ever realized I was capable of. I’m very close to my overall weight loss goal, and I look forward to reaching it in 2014. For today’s WOD:
    Total: 515
    All PR’s today as well!

  20. Christopher Judkins Reply

    Right about where I wanted to be for this one, really had my eye on the deadlift today and ended up with a 20# PR. I remember many failed attempts at 305 when it just wouldn’t come off the floor so to stand up with a strong 345 feels pretty good 🙂 See you all tomorrow to kick off 2014!


  21. mason Reply

    Pr’s all day… Nice work everyone! Rest up for tomorrow see you all in 2014!

  22. Nettie Reply

    2013 was up and down for me – I felt the best during and right after the nutrition challenge this summer. There were stretches of time when I was unable (by choice or circumstance) to come in more than 2 times a week. Hoping to change that in 2014!

  23. Pingback: CrossFit Cape Cod » CrossFit Cape Cod 1/27/14

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