Crossfit Cape Cod 12-24-16


Crossfit Cape Cod 12-24-16

CrossFit Cape Cod – CrossFit

12 Days of Christmas (Time)

1 rope climb 15′

2 ring dips

3 burpees

4 chest 2 bar

5 toes 2 bar

6 push ups

7 air squats

8 jumping lunges

9 box jumps 24″/20″

10 wall balls 20#/14#

11 KB 53#/35#

12 front squats 95#/65#

Rx plus – muscle ups for ring dips, bar facing burpees, hand stand push ups for push ups, 135/95 front squats


Hey guys 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 this winter 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 *******

***For the next few months we are are going to only have the 8:30 am class mid morning, The 9:30 am class will be postponed until the spring, we hope this doesn’t mess up anyone’s schedule but tracking attendance over the past few months has made us come to this decision.*****