Monday, September 1, 2014

CrossFit Cape Cod Tuesday 9/2/14 WOD & Announcements

Bring a friend (or 10) Saturday, September 13th at 9am To CrossFit Cape Cod!

CrossFit Cape Cod

Workout Of The Day

A.
Establish a 1 Rep Max
Clean Jerk and Clean Without Dropping the Bar

B.
21-15-9
Deadlifts 225/155*
Handstand Push Ups
*Scale as Needed


Announcements:

Clear Your Calendar Saturday, October 18th. We will be hosting a Competition.  Space will be limited. Registration will open this week.

   The new morning class times will be, 5:30am, 6:30am 8:30am, 9:30am Starting Today, Tuesday, 9/2/14
Afternoon classes will remain the same.

Friday, August 29, 2014

CrossFit Cape Cod Saturday 8/30/14, Sunday 8/31/14 and Monday 9/1/14 With Announcements

Bring a friend to the area's best strength and conditioning program, in the areas best CrossFit Gym, Saturday, September 13th at 9am

Monday
21-15-9
Thruster 95/65
Bar Facing Burpees

Sunday

2 Rounds For Time
Row 500m
40 Kettlebell Swings 1.5/1
30 Toes To Bar
20 Goblet Squats 1.5/1
10 Chest To Bar Pull Ups

Saturday
CrossFit Cape Cod

Workout Of The Day

10-8-6-4-2
Hang Power Snatch 135/95
Ring Dips
Box Jump 30/24

Announcements:

Clear Your Calendar Saturday, October 18th. We will be hosting another Competition. The format will allow both teams and individuals to compete. Space will be limited. Registration will open next week.

Next week the schedule will change on Tuesday. The new morning class times will be, 5:30am, 6:30am 8:30am, 9:30am.
Afternoon classes will remain the same.

Monday (on Labor Day) we will have 1 class at 8am, and 1 at 9am. We be  closed for all other classes on Monday.

Thursday, August 28, 2014

CrossFit Cape Cod Friday 8/29/14

I constantly hear from people that CrossFit is too hard, and they are too scared to try it. Then I see a picture like this and realize that limitations are just mental.   

CrossFit Cape Cod

Workout Of The Day

AMRAP 20 Minutes
10 Toes To Bar
1 Rope Climb
10 Squat Clean 95/65

We are rolling out some new specialty classes and clubs. Keep a look out for the sign up sheets. The first one is the Olympic Lifting Club. Tuesdays at 10:30am and Fridays at 6:30pm.

Bring a Friend Day! Saturday September 13th!

Wednesday, August 27, 2014

CrossFit Cape Cod Thursday 8/28/14

Christina

CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
Row 400
20 Push Ups
30 Box Jumps 24/20
40 Sit Ups

Give a flyer to a friend!
Saturday September 13th Is Bring A Friend Day!


A New Olympic Weightlifting Club will be starting on Fridays at 6:30pm at CrossFit Cape Cod.
Focus will be on the Clean and Jerk and Snatch. The first one is Friday Sept 5th at 6:30pm. All levels are welcome.

Tuesday, August 26, 2014

CrossFit Cape Cod Wednesday 8/27/14

CrossFit Cape Cod

Workout Of The Day
3 Rounds For Time
Run 800m
30 Pull Ups
30 Kettlebell Swings 2/1.5

Our Next Competition Is Coming Soon! 

Monday, August 25, 2014

CrossFit Cape Cod Tuesday 8/26/14

Robb

CrossFit Cape Cod 

Workout Of The Day

5 Rounds 
Rest Approximately 3:00 Between Rounds
Max Reps Bodyweight Bench Press*
Row 500m
Score Weight/Reps and Row Times

*Use a weight that you can get at least 5 reps with.

Check Out Christy Lynch's Awesome Photo Album from the Masters Comp Here 

Sunday, August 24, 2014

CrossFit Cape Cod Monday 8/25/14

Nettie

It's that time of year again, when people leave the Cape to head off to college or go back home. Or in Netties case, move on to a different chapter of her life. Whatever the reason everyone who is moving on right now, please know that we count it a privilege to have had you join us, and be a part of our community. You will always have a home at CrossFit Cape Cod.  

CrossFit Cape Cod

Workout Of The Day

A.
Front Squat
1-1-1-1-1

B.
AMRAP 12 Minutes
50 Wallball Shots 20/14
30 Double Unders
10 Muscle Ups*

*Sub For Muscle Ups Is Chest To Bar Pull Ups.