MONDAY CLASSES AT 8am AND 9am ONLY

CrossFit Cape Cod Workout Of The Day


Weighted Ring Push Ups- 60% 1 Rep Max x 3. 7 Sets With Minimum Rest.


Rest 5 Minutes, Then:


12-9-6-3 For Time
Deadlift Up to 275/185 or 75% of your 1 Rep Max
Hand Stand Push Ups


Rest 5 Minutes


Followed By


Tabata Sit Ups 8 Rounds
Rest :30 seconds
Tabata Row 8 Rounds


Endurance Athletes Weekend WOD
Bike 6 Miles Immediately Followed By 2 Mile Run
If you are only training for running do a 5k Time Trial


Mobility WOD


The Triple Crown Throw Down is just 15 Days Away! As many of you realize the first WOD will be 'Hope.' Please support the charity here:


MONDAY CLASSES AT 8am AND 9am ONLY