CrossFit Cape Cod Friday May 8th


CrossFit Cape Cod Friday May 8th


CrossFit Cape Cod WOD


Back Squats



21 Pull Ups

30 Wall Balls 20/14

15 Pull Ups

25 Wall Balls 20/14

9 Pull Ups

20 Wall Balls 20/14


100 Band Pull Aparts

Advanced Training

On The Minute For 16 Minutes

ODD:3-6 Muscle Ups

Even: 10-20 Pistols

Choose the number based on how your body is feeling. If The Numbers are too easy use a weight vest or make the muscle ups strict. This is more skill development and efficiency work than it is for speed, so don’t work to failure.

Up Coming Events:

We are expanding!!! We are adding the entire front unit to our existing square footage!!! This means we will be offering expanded daycare hours, more youth classes, abs and mobility, advanced training, Olympic lifting, and the list goes on. We have the Cape most experienced Coaching Staff and we are going to be able to maximize your experience at C3, we will keep you updated on the progress as it unfolds.

Next Weekend on Saturday the 16th we are running an obstacle course WOD. It will be free for friends and family to join us and will be open to the public.

May 23rd We Are Doing “Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

This will also be open to friends and family and the public. There will be options to do individual, team, half and quarter for all levels to join in the fun!

There is a lot in the works right now and we are looking forward to what is shaping up to be an epic year!!!

28 Responses

  1. Jennifer

    1. I love this picture. 2. I am so excited!!!!! 3. My legs already hurt thinking about Murph.

  2. Andrea Meagher

    That’s a great picture!! It sounds like a really exciting year!! I am looking forward to it:)
    A. 145#
    B. 11:05 with 12wb

  3. Erin Meagher

    A. 165
    B. 8:43
    Did purple ring dips and banded pistols
    Happy Fun Friday! Thanks Josh!

  4. Josh

    That is great news! Can’t wait to see what the awesomeness that comes of this!

    5:30/6:30 classes were fun this morning! Fun Friday!

    Snatch/C&J progression; 5:33 strict pull ups; 100 GHDs/20 muscle ups

  5. Sarah S

    So many great things happening! And great pic Sarah!
    10:34 12# wall ball
    Part c done, will have to do some form of AT at home!

  6. Kevin Medeiros

    A: 385 x 2 – Felt great and still had some left in the tank, but I didn’t want to be junk for the WOD.
    B: 8:36 bar pu / 20# WB

  7. Mase

    My fun Friday is happening right now as I eat Sarah Lee’s empanadas. Delicious!
    I’m sure the fun will continue with the wod! Great pic Sarah. Love black and white photos.

  8. Michelle Hatch

    What happened to the rest of my comment? Am I being edited???

    155 BS
    12lb wall balls
    Modified barbell pull-ups
    I forget my time…
    Ring dips and banded pistols
    Super fun Friday with Josh and the warm up games! More more more! And awesome custom made
    Playlist by Erin Meahger! Woot! Love our 5:30am!

  9. Christopher Judkins

    The best Crossfit this side of the canal just got bigger and better! Nice work tonight evertone. Try not to get frustrated with the new scales on pullups, they are going to pay off in the long run with MASSIVE GAINZ!

  10. Caroline

    A) 185×1 for 2 sets… didn’t realize yesterday we’d be doing them today! woops.

    B) 5:11 Rx

    Adv) replaced muscle ups with ring dips and pistols

  11. Mark Lee

    Saturday’s WOD
    Bench Press

    Partner WOD
    4 Rounds Each Relay
    Sled Push 100m
    Run 400m

    Advanced Training/Optional For Class
    3 sets
    30 GHD Sit Up
    30 Back Ext.

  12. Allan Fleck

    A. 385#X 2
    B.5:51 30#WB
    C. 4x m.u x 16 pistols
    D. pull apart done! All but wall balls unbroken!

        1. Kevin Medeiros

          I’m just happy (and slightly relieved) that I can walk today after that and the 75 WB’s.

  13. Ann workman

    I enjoyed partnering with Terry to slog through those sled pushes. Bench 80×3. 85×1