Saturday Sign Up For Either 9am or 10am-Sign In Sheet Will Be On The Desk At C3-First Come First Serve. We Will Not Have a 7am or Noon Class This Week. We are Closed on Monday The 4th. There will Not Be An Olympic Lifting Class

From The CrossFit Games Mid Atlantic Regional

Friday

WOD

From CrossFit New England 1st Place Finishers in The North East Team Competition

'Big Running Cindy'

As Many Rounds As Possible In 30 Minutes

Run 200
3 Rounds Of Cindy

1 Round Of Cindy is 5 Pull Ups 10 Push Ups 15 Air Squats

The Team Adventure WOD Will Be Saturday July 30th Sign Up Sheet Is On The Desk!!!

Only 3 Weeks Until The Olympic Lifting Clinic With Sage Burgner!!! Still Some Spots Left-Sign Up Before Its Too Late!!!

CrossFit Games Update 

Saturday Sign Up For Either 9am or 10am-Sign In Sheet Will Be On The Desk At C3-First Come First Serve. We Will Not Have a 7am or Noon Class This Week. We are Closed on Monday The 4th.

Post Race Hose Down At The Warrior Dash-From Nicole Stanley

Thursday

WOD

Deadlift

Find your 5 rep max in 10 Minutes

Followed By

Tabata Row
Rest 1 Minute
Tabata Sit Up
Rest 1 Minute
Tabata Hanging Dumbell Cleans 40/30
Rest 1 Minute
Tabata 10 meter sprints

Score Lowest Rounds Staying At Each Station For all 8 rounds of 20:10

Monday, Wednesday, and Friday we will be having an 8:30 class for our summer guests and new CrossFitters.

Team Scavenger Hunt/Adventure WOD Coming to C3-Half of the Proceeds will benefit Amy Sqeglia's Charity paddle board event. 40 bucks per person includes post race barbecue!!! Who's in?

Ben Smith

Tuesday

WOD

A.
Helen

3 Rounds For Time

Run 400
21 KB Swings 1.5/1
12 Pull Ups

OR

B.
Run 1200
63 KB Swings 1.5/1
36 Pull Ups
Run 800
42 KB Swings 1.5/1
24 Pull Ups
Run 400
21 KB Swings
12 Pull Ups

Mikko-One Goal wmv mov

CrossFit Cape Codders at the Wrrior Dash! Feel Free to write your reviews in the comments!

Monday

WOD

Press
3-3-3-3-3

Followed By

Add 10 Pounds to the best press weight you did and do 1 Round For Time:

20 Shoulder to Overhead
40 Burpees over your bar. Facing and jumping any way you choose (forward, lateral etc.) is allowed as long as you jump over the bar.

Friday

WOD

For Time:

10 Clean and Jerks 135/95
50 Sit Ups
8 Clean and Jerks 135/95
40 Sit Ups
6 Clean and Jerks 135/95
30 Sit Ups
4 Clean and Jerks 135/95
20 Sit Ups
2 Clean and Jerks 135/95
10 Sit Ups

These are power cleans and it is expected that everyone who needs to will scale.

Check Out These Inspirational Articles For Our Team and Masters In Training

CrossFit Reston Exceedes Expectations

A Year In The Making

Take The Myers-Briggs Personality Type Test-What are your Letters? Click Here Please Post Your Letters To The Comments.

Team and Masters Hopefulls Sign Up This Week!!!

Thursday

WOD

'Squat Cluster'

Complete 25 reps:
Squat @ 85-90% of 1 RM
*Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps.
*If you rest longer than 30 seconds between efforts, count a penalty. Perform 5 burpees for every penalty. Penalties are assessed at end of the workout.

21 Year Old Ben Smith Trains For His 3rd CrossFit Games

The only Supplement We Carry and Endorse Pro Strength is available in limited quantity at CrossFit Cape Cod and available for pre-order at a discounted price of 40.00 for a one month supply- a 5 dollar savings. If you feel that it wasn't the right product for you-you will receive a full refund. We only want to offer something that we will stand behind 100 percent.

Team Sign Up On The Counter-Who's Interested?

Photo By Pat

'Rankel'

AMRAP 20 Minutes
Deadlift 6 reps 225/155
7 Burpee pull-ups
10 Kettlebell swings, 2 pood/1.5 Pood
Run 200 meters

Sub for the burpee pull ups is a burpee, jump on the box you are using to reach the bar, and do a jumping pull up all in one rep.

 Viewing The CrossFit Games
 
Spencer Hendel Qualifies

Please Sign Up At CrossFit Cape Cod If You Are Interested InTraining For Team Competition

A Picture From The Team Competition At Last Years CrossFit Games

Tuesday

WOD

Row 500
50 Air Squats
Run 800
40 Wall Balls
100 Double Unders
30 Front Squats 95/65

Regional Update

Monday

WOD

As Many Rounds As Possible In 15 Minutes



3 Hang Power Snatches 60% 1 RM

2 Rounds Of:

3 Pull Ups

6 Push Ups

9 Box Jumps 20/18

Repeat For Max Number Of Rounds In 15 Minutes-The 3 Snatches and 2 Rounds Is Counted as 1 Round Of The WOD

North East Regional Recap

Saturday we will only have an 8am class, then we will be going to the N. East CrossFit Games Regional  in Canton Mass at the Reebok World HQ. All are welcome!

Photo From The CrossFit Games Mid Atlantic Regional

Friday

WOD

 The Filthy 50


For time:

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1/.5
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Please watch this narrated workout demo with Kevin Montoya WMV MOV so we can move quickly through movement review.


Scaling is allowed and encouraged and this WOD will take a lot of cooperation for larger groups. The time should be less than 40 minutes.

Inspiring Video Of A One Handed Muscle Up WMV MOV

Adjusted Class Schedule Saturday

Thursday


WOD

:30 on :30 off 6 Rounds
Strict NO Kipping Pull Ups
Sledge Hammer Strikes 3 Rounds Right Side,3 Rounds Left Side
Unanchored Sit Ups

Rotate to The Next Station Each Round Rather Than Stay In One Spot For 6 Consecutive Rounds.

PLEASE NOTE THAT SATURDAY THERE WILL ONLY BE AN 8AM CLASS AND THEN WE WILL BE HEADING TO REEBOK FOR THE NORTH EAST REGIONAL.
Please join us if you would like to follow us to the event. I hope that as many of you as possible can come and be inspired by some of the top athletes in our sport!

ACTIVE RECOVERY @ 6:30!!! Flexable is the new sexy!!!

Wednesday

WOD

4 Rounds Rest As Needed Between Rounds

3 Deadlifts
Row 500

Score Weight/Time Per Round Transition From Deadlift To Row Is Immediate And The Idea Is To Go As Heavy And Fast As You Can.


Please note that Saturday we are having an 8am class only and then going to Canton Mass for the N. East Regional. If anyone would like to follow us just be ready to go by 9am. 

Don't Forget MoPhility

ACTIVE RECOVERY WEDNESDAY NIGHT AT 6:30!!! BE A SUPPLE YET BULLET PROOF SAMURI LIKE AMY S.!!!

Tuesday

WOD

Run 1 Mile
Rest 3 Minutes
Run 1200
Rest 2 Minutes
Run 800
Rest 1 Minute
Run 400

North East Regional Preview

Amy S. Besides being an awesome CrossFitter she is also a great human being. Check out her latest charitable endevor for Christopher's Haven- a 34 mile Paddle Baoard across Cape Cod Bay!

Imagine that a child who is close to your heart has cancer. Wouldn't you do everything humanly possible to take care of this child? What if it meant traveling across the country or half way around the world so they could receive the best possible treatment available? The costs that a family incurs is unimaginable. Christopher's Haven is a 501(c)3 non-profit that provides housing for families who bring their child to Boston's MassGeneral Hospital for Children for specialized cancer treatment. Christopher's Haven is located at One Emerson Place, adjacent to the hospital, where seven large and completely furnished apartments and a community space are avialable to families who travel from out of state or outside the country for the daily outpatient treatments. So instead of staying at a hotel or at a facility with rooms lined up like dorms and having to share bathrooms these families get to have a home away from home. Please consider donating to this incredible cause in support of me paddling 34 miles across Cape Cod Bay.
Check Out Amy's Page Here 

Sean Douglas Of Hobie Water Sports Talks About Paddle Boarding WMV MOV

Also Join Us Wednesday Night at 6:30 For Active Recovery!!!
Proceedes will also go to the charity!

Monday

WOD

Thruster
3-2-2-1

AMRAP 12 Minutes

1 Rope Climb
10 True Push Ups
15 Wall Ball Shots

Wednesday There Will Be Active Recovery At 6:30!!!

Robb Sykes Rock Climbing At The Quincy Quarry-Photo By Ann Workman

Friday

WOD
5 Rounds For Time/Reps 4 Minutes Per Round
1 Minute Push Ups
1 Minute Air Squats
Sprint 200 Meters

Each Round Is 4 Minutes Rest The remaining Time, If There Is Any, When You Come In From The Run

Zone Chronicles: Terminal Survival" with Pat Sherwood wmv mov
From 155 all the way through to 325 on the Thruster Ladder Event at the Regional-Is Danny Nichols Unbeatable?
 
The CrossFit Games North East Regional Competition Is June 17-19 at the Reebok World Headquarters in Canton Mass. Get Tickets Here! Saturday The 18th we will have an 8:00am class only and then head up to Canton for all who are interested. Purchase tickets here!
 
"Striving for success without hard work is like trying to harvest where you haven't planted"
-David Bly

Annie Sakamoto-from the Nasty Girls Video-3rd Place in Nor Cal Region

Thursday


WOD

Back Squat

3-3-3

Followed By:

'Annie'

50-40-30-20-10

Double Unders
Sit Ups

"Man cannot discover new oceans unless he has the courage to lose sight of the shore."

- Andre Gide

Image From CrossFit Games photo gallery.

Wednesday

WOD

AMRAP 20 Minutes
200 meter plate carry 45/25
10 L- Pull Ups

Tuomas Vainio of CrossFit Pori led the men's competition at the 2011 Europe Regional. Watch him do the third Regional workout, the 21-15-9 deadlift / box jump couplet in 3:52 here

http://games.crossfit.com/features/photos/mid-atlantic-regional-day-2/christy-phillips-event-3

21-15-9 reps for time of:


Deadlift
Box jump

It is expected that you will challenge yourself to go as Heavy as you SAFELY can handle on the deadlift and as High as you can SAFELY jump on the box jumps.

Mark and Sarah Visit Reebok WMV MOV

For time:
Row 20 calories
30 Burpees
Two-arm dumbbell ground-to-overhead, 40 reps 45/30
50 Toes to bar
30 Meters Walking lunge with plate held overhead 45/25
Run 200 meter Sprint

Mikko Training For 2011 WMV MOV

Please note that this week only the 9:30 class on Friday will be at 9am

Friday

WOD

10-9-8-7-6-5-4-3-2-1 Reps For Time

Knees To Elbows
Kettle Bell Swings 2/1.5
Burpee Broad Jumps-Jump The Width Of 1 Black Mat (4 Feet) Each Burpee. Burpee and Jump Over=1,Burpee and Jump Back Over=2, etc.

We will all miss Zack as he goes off to OCS-we are proud of him for all the progress he has made and Fitness he earned through his daily dedication!

Nicole Russell-we are counting the days til you come back!

Congratulations Yvonne on your Marriage!  

Thursday

WOD

Press  1-1-1

Followed By

'Ninja Jane'

21-15-9 For Time
Pull Ups
Box Jumps 24/20
Push Press 95/65

Tackling Stereo Types Cameron Williams Open Competitor/Rad Female CrossFitter