Crossfit Cape Cod 2-12-16


Crossfit Cape Cod 2-12-16

CrossFit Cape Cod – CrossFit


Metcon (Weight)

12 min to est a heavy set of

Press complex

1 strict press

3 push press

5 push jerks


Metcon (AMRAP – Reps)

with a deck of cards and an 18 min clock

pick 4 movements

for each suit

do the reps on the card pulled

All Face cards are 10 reps

score is number of cards finished

Optional Work

Metcon (No Measure)

3 rounds of 20

slow and controlled


kettle bell rows 70#/53#

not for time


Member of the Month: Sam Miles

Congratulations to our teen member Sam Miles on receiving our Member of the Month Spotlight.  He has been involved with Crossfit consistently over the past year and his hard work and dedication is paying off for him.  Much continued to success in the Open.  Crush it!  Give him a high five when you see him.

Also Coach Amy will be holding a Mobility class this Saturday at 11:30 5$ for members 10$ for non members feel free to bring a friend don’t miss out !!!