Party Details In The Comments


Party Details In The Comments



Ms Many Rounds As Possible in 20 Minutes

15 Double Unders
15 Sumo Deadlift High Pulls 65/45
15 Ab Mat Sit Ups

To help keep things organized and so that everyone gets the best possible experience at CrossFit Cape Cod, there are a few things in the works…
The first is that we are going to implement a level system for all of our members so that the scaling is a no brainer and people can know exactly what to do for each WOD based on the scaled recommendations for each level. Click here to see how we are going to do it and why.

The way that I have it laid out is that there will be 5 levels 1.White 2.Blue 3.Green 4.Red and 5.Black. I am working on a spreadsheet that includes the skill tests and hope to transfer all the info to a white board in January. It will be similar to and based off of this if you would like a preview but all the details will be explained soon.

So for example today’s WOD would be scaled as such

Level 5 and 4 Rx’d
Level 3 45 single unders, 12 SDLHP 65/45, 12 Sit Ups
Level 2 30 Single Unders 10 SDLHP 45/25, 10 Sit Ups
Level 1 AMRAP 15 Minutes 20 Single Unders, 8 SDLHP 45/25, 8 Sit Ups

As you can see all levels will be able to attend classes together and participate in the same WOD as we have always done.

Feel free to leave feedback about this in the comments or tell me what you think at C3.

The Second is our Schedule. I have racked my brains for the perfect schedule and looked at every affiliate schedule I have come across. What I need from each and every member is for you to hand me a written list. What I need on the list is the exact times ranging between 5:30am and 7:30pm 7 days per week that would be your perfect times to SIGN UP for classes. We are going to try and keep classes to 10-12 people and run them as smoothly as we can. I don’t think that we will see a tremendous shift in the current schedule but in the evening it is very likely that we are going to start running classes at exactly 4:00, 4:45, and 5:30. They will start with a 5 minute warm up, movement review if needed, the WOD and then stretching and cool down. The last thing I want is for people to feel hurried through. Rather I hope to enhance the experience, get people more individual attention, and not have anyone waiting to workout. Like I said I don’t predict major changes in the schedule but your feedback is critical for me to get a comprehensive overview.
Just in case it’s not clear what I need from you here is an example as if it were written on a piece of paper.

Your Name

Monday 6:30 am or 5:30 pm

Tuesday 6:30 am

Wednesday Off

Thursday 6:30 am or 5:30 pm

Friday 6:30 or 5:30 pm (every few weeks I will not be able to make this time for work)

Saturday 7:15

Sunday Off

Thank you all for helping me make CrossFit Cape Cod a great place to be part of the team.

3 Responses

  1. Hey Gang! Miss everyone, but will see you on Monday.

    Mark, I like the idea of providing the different levels of scaling. I think that it will help people who are on the fence about what weight/rep scheme is appropriate for them. Look forward to another great year at C3:)

  2. Oh-and don’t forget to come to C3 tonight for our farewell soiree around 6ish. If you would like to bring something but don’t know what to bring call Sarah 508-332-0058 or just bring yourself! Bobby and Molly Sorbello are going to Brazil as is Bobby Leite. Heather Watka is going to South Africa and Bryce and Shanna are Going to Malaysia.