Crossfit Cape Cod 12-21-16


Crossfit Cape Cod 12-21-16

CrossFit Cape Cod – CrossFit

Overhead Squat (5-4-3-2-1)

establish a 1 rep max for the day

Metcon (AMRAP – Rounds)


even 1 round of cindy 5 pull ups, 10 push ups, 15 squats

odd 15 wall balls 20/14

30#/20 10′ target

Metcon (No Measure)

squat therapy

10x on the wall

goal is toes to to the wall arms fully extended

Optional Work

Metcon (Time)


squat cleans 225/135

knees to elbows


Hello everyone, We have the Lurong challenge starting on January 16th and also the winter warrior starting January 1st. Check them both out and sign up as soon as you can!! Both of these are team events under the name crossfit cape cod. Make 2017 your most fit year ever.

Holiday hours : ******Please note December 24th 8am and 9 am only. CLOSED December 25th, December 26th open gym from Noon-3pm only, December 31st 8am & 9am only.  January 1st 10am class only*******