CrossFit Cape Cod Sunday December 6th and Monday December 7th


CrossFit Cape Cod Sunday December 6th and Monday December 7th


CrossFit Cape Cod WOD



3 Rounds For Time

Run 400m

21 Kettlebell Swing 1.5/1

12 Pull Ups



2 Hang Power Snatches OTM: 8min


AMRAP:  8min

30 Double Under

15 Air Squats

10 Push Ups


50 Toes to bar for time

Every time you leave the bar: 5 burpees

32 Responses

  1. Andy Mathieson

    10:33 Rx (16 second PR)
    Gonna miss you Mark! Thank you for everything and thank you for allowing me to be part of your C3 family for the last 4 years. I’ll talk to you soon.

  2. Ann Workman

    I am so glad I made it to your last class today. The past six years of xfit in your box have been a big part of my life. I have so many good memories of our times together with the xfit community. I remember my first class at the box in Mashpee Commons, like it was yesterday. My first impression was how friendly and welcoming everyone was and I thought “this is unlike any gym I’ve ever been to before.” First impressions are often right. It has been a fantastic 6 years. Thank you. I will miss you.

  3. J pruett

    First day I walked into the box you (Mark) made me feel at home and so very welcome!! Will miss you and thank you!!

  4. Sarah Lee

    Opening C3 and following this dream has been an adventure. I wouldn’t change it for the world. I have loved every second of it. Mark, I know that whatever direction you head will be a success.

    75 pounds
    6 plus 9 Rx.

    So much fun being with the 5:30 class!

  5. Erin Meagher

    6 years ago I walked through the doors at c3 miserable about my health. Thank you to the Lee’s for this amazing crossfit journey I have been on that has lead me to do things I never would have dreamed possible. This place is truly an extension of my family. So much laughter and memories Mark. Best of luck to you in your next life venture.
    6 + 30 RX
    Optional done
    Thanks josh!

  6. Erik mattson

    Due to an injury, broken rids I have t been around in awhile, I just found out yesterday. I do believe I am a better person since I walked through those doors and u thank you
    Good luck

  7. Justin

    135/155/back to 135 on the snatches
    9+36 on the WOD thanks to John and I didn’t catch the other guy’s name for the push. I still think he was counting and not me!
    The burpees after all that for the bonus were rough!

  8. Erin McGee

    65 snatch
    5+29 I think?
    Optional done
    Thanks Josh! And good luck Mark on your next venture! I’m sure it will be a success.

  9. Ann Workman

    And I want to add how much I’ve enjoyed both Sarah and Mark as owners of C3. I look forward to continuing to see you there Sarah.

  10. Traci Bushy

    Great job to everyone in the 8:30 class! Big class with lots of energy, and the ladies of the 9:30!! Nice work!!

  11. Kelly Cook

    A) 65/75/85
    B) 4 rounds plus 22 DU, did box push ups
    Thanks Al for making me do the optional when I didn’t want to! I will never get better at t2b if I refuse to work on them! I appreciate the push!!

  12. Erin Lewis

    5rds + 35 singles, box push ups.

    My interest may have found you, but your charisma kept me coming. Thank you for pushing me. I will miss you.

  13. Kristin

    I had so much fun at the 8:30am class! I don’t think I’ve ever seen that many people at 8:30 on a Monday morning!
    Went light on the snatch 55lbs
    5 rounds +50

  14. Mase

    65/75 hps
    6 + 5 dubbed kbs for push-ups. Dam shoulder.
    Did the optional with Dave S. Good work Dave on those sets!

  15. Christin Marshallt

    Mark and Sarah built a culture at C3 that I take great pride in sharing. C3 culture maintains a balance of supportiveness, fun, and competitiveness that pushes members to succeed. The gym you all created markedly improves quality of life both inside and outside of the box. Thanks for all of the hard work – you can see the fruits of your labor in the strong membership you’ve built.

  16. Domenic

    to mark and sarah. thank you for introducing me to crossfit and not another affiliate. i have never seen better results than when i was consistently coming to c3. since i moved to boston i have yet been able to find a box i feel as comfortable at or programing i like as much as i did during my time at c3. there is honestly no gym that can compare to the atmosphere you created. i wish you both the best of luck on your next endeavor