Crossfit Cape Cod 12-30-16


Crossfit Cape Cod 12-30-16

CrossFit Cape Cod

Clean (1-1-1-1-1)

squat or power establish a 1 rep max for the day

Optional Work

Metcon (AMRAP – Rounds)

emom 14

even 1 round of holleymon

odd 5 bar muscle ups


Start thinking about your 2017 goals…


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.

Holiday hours : ******Please note December 31st 8am & 9am only.  January 1st 10am class only, January 2nd open gym 10am till 1PM 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.*****