Friday

Saturday: The CrossFit Cape Cod Fundraiser Will Be held from 9am-3pm There will not be regularly scheduled classes. 

Monday: There will be a 9am Class Only.

Robb

CrossFit Cape Cod Workout Of The Day For Friday, August 31st

5 Rounds For Time

3 Snatches 135/95

1 Sled Pull Full Length Of Parking Lot 4plates/2plates+25

Spend 30 Minutes On The Following:

Band Pull Aparts: 5 Sets Of 12

High Hang Muscle Snatch: 3 Sets Of 8-12
Plate Good Mornings: 3 Sets Of 15

External Shoulder Rotation: 2 Sets 15 Each Side

Thursday

CrossFit Cape Cod Workout Of The Day

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball3 Rope climb ascents
Post Times to Comments


6 Inches

Saturday Is The Fundraiser Competition to benefit Lexi Briggs and Her Family-Support a great cause! Registration is at 9am-see you there!

Wednesday

In three words I can sum up everything I've learned about life:it goes on." -Robert Frost

Best wishes to Mo as he goes off to college!

CrossFit Cape Cod Workout Of The Day

1 Rep Max Weighted Ring Push Up

Followed By

5 Rounds For Time
7 Hang Power Cleans
7 Ring Rows
14 Parallette Push Ups

Saturday September 1st 
Join Us For The Fundraiser Competition For The Briggs Family at C3 from 9-3. If you would like to compete, volunteer or donate goods or services please sign up at C3 or with a coach. You can also e-mail crossfitcapecod@gmail.com

If you are volunteering please arrive at 8am if possible. Registration is at 9am and athletes will receive heat assignments. 

Saturday September 8th
Bring A Friend Day! Fun group WOD to introduce your friends and family to CrossFit! Change someones life!

Tuesday

CrossFit Cape Cod Workout Of The Day

For Time
Run 800
21 Kettlebell Swings 1.5/1
50 Sit Ups
Run 400
50 Sit Ups
21 Kettlebell Swings
Run 800

New Schedule In September
There will not be 8:30am classes when the school year starts after Labor day.

Saturdays morning class is moving from 6:30a.m. to 7 a.m.

On Saturday, September 8, we will be having a bring a friend day. Bring your friend, or friends for a free workout at 12:30!!!

We hope to see everyone this Saturday from 9am-3pm fro the Fundraiser competition that will benefit the Briggs Family Please sign up at C3-Registration is at 9 a.m. See you there!!!

Monday

CrossFit Cape Cod Workout Of The Day

3x12 Sumo Deadlift

Followed By

3 Rounds For Time
Run 400m
15 Air Squats
15 Box Jumps- Feet Fully On The Box
15 Air Squats

Join Us As A Competitor, Volunteer or Both This Saturday!!! Volunteers Please Arrive at 8am. Registration is at 9am. Competition Info 

Take some time to read the updates about what Lexi and her Family are going through.

Saturday

CrossFit Cape Cod Workout Of The Day

Shoulder Press 80% Of 1 Rep Max 
2 Sets Maximum Reps- Rest as needed between efforts

Followed By
3 Rounds
1 Minute Ring Dips
1 Minute Kettle Bell Swings 1.5/1
Run 400m
Each Round is 6:00 Rest the remaining time between rounds. Meaning if you get back from the run at five minutes- you rest for 1 minute.
Complete 3 Rounds and score the reps and run times.

CrossFit Cape Cod Carnival

Announcing the "Workouts" For what I originally called 'The Cape Cod Invitational.' The event has developed into more of a Carnival style event for CrossFitters. My hopes for this event are:

1. Do something really good for someone. The whole idea for this event is very simple. In July, Shanna told me that Nicole Brigg's 7 year old daughter was just diagnosed with cancer. Having daughters the same age-I thought that was heartbreaking. I had only met Nicole a handful of times. Strangely, within a week of my finding out, I ran into her at Trader Joe's. She was very positive but as the conversation went on I realized that the financial burden and time commitments were massive. I believe that the best way to live life is to do for other people what you would want done for you. I knew we had to help. By 'we' I mean CrossFit Cape Cod, and our extended CrossFit family. Rather than just feel sad for a heartbreaking situation-action was needed. Hence the effort to raise money for a family that needs it, by a community of strong people doing something that they love to do.

2. Have a lot of Fun. These 'competitons' are one big party. Good WOD's, good friends, good food, good drink, and a good cause. Isn't that kind of what life's all about?

I hope you join us September 1st. Here is the venue for what is, I hope, a very successful, very powerful gesture, from a very strong community to a family in need.

'The Main Event'
For Time:
3 Rounds Of
3 Squat Cleans
6 Front Squats
9 Back Squats
After The 3 Rounds Are Completed
1 Round of 21 Pull Ups and 15 Shoulder to Over Head.
Athletes will use 1 Barbell 135/95 For Rx'd or 95/65 For Scaled. There Will Be a 15 Minute Time Cap.
Prizes are as follows:
Rx'd Male and Female
1st Place: $200.00
2nd Place: $100.00
3rd Place: $50.00
All prizes are awarded in Reebok Gift Certificates.

Following 'The Main Event,' The 'Side Shows' will be set up. $100.00 will be awarded in Reebok gift certificates to the male and female winners in each event. You can participate in 1, none, or all of them. They are as follows.

Station 1: 2:00 Max Double Unders

Station 2: 2:00 Max Sit Ups

Station 3: Handstand Walk

Station 4: 1 Rep Max Snatch

Station 5: 2:00 Max Pull Ups

Station 6: 2:00 Max Burpee Box Jumps 24/20 Up and Over The Box

Station 7: Highest Score 'Fish Game' on the Rower.

There will be some food from subway, stop and shop and several local restaurants. There will be 400 servings of wine and Cape Cod Beer will be on hand!

The auction is full of awesome items from the greatest people and businesses on the Cape. There will be something for everybody! Please feel free to as questions and please sign up ahead of time so we can formulate the heats. CrossFitcapecod@gmail.com. You can make your donation of $60.00 when you arrive at the event.

Again I want to make it clear that ALL of the proceeds from the ticket sales and the auction will go to the Brigg's family. Bring your friends, bring your co-workers, bring the person you met in line at Starbucks! Lets do something awesome and lets have a ball doing it!

Thank you sincerely,
Mark, Sarah, Lilyanna, and Amelia

Friday

CrossFit Cape Cod Workout Of The Day

1.
Snatch 75% Of 1 Rep Max 1 Every 9 Minutes

2.
3 Rounds For Time
Sled Push Up and Back-Starting at Center Island. Guys 135+Sled Ladies 90+Sled
20 Steps Over Head Walking Lunges 45lb Plate For Guys 25lb Plate for Ladies. 
Weighted Sit Ups With The Same Plate 20 Reps

Reebok Nano 2.0's Are Early!!! They Will Be Available as early as Friday Evening!!! Get 10% off when you buy a t-shirt!!!

If you are planning on participating at the September 1st Event-Please let me know. If you would like to compete, volunteer, or just support-Or all of the above please e-mail me at crossfitcapecod@gmail.com This way we can organize heats and volunteer assignments.
Thank You!!!

Thursday

CrossFit Cape Cod Workout Of The Day


10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24
Chest Slapping Push Ups
Ring Rows

The Scale for The Chest Slapping Push Up Is Just Clap Or Get The Hands Off The Ground

 Get your new CrossFit Cape Cod Tee while supplies last!

We will not be participating in the Lurong Paleo Challenge-We will be having our own Team 30 Day Challenge in January-This will also be a great way to gear up for the 2013 Open.

Cape Cod Invitational Fundraiser

Wednesday

CrossFit Cape Cod Workout Of The Day

'Grace'
30 Clean and Jerks For Time 135/95


321goMD

New Merchandise Arriving 
Newly Designed T-Shirts Available Friday August 24th! Reebok Nanao 2.0 Available Friday August 31st!

Cape Cod Invitational Fundraiser

Tuesday

"There is a great deal of pain in life and perhaps the only pain that can be avoided is the pain that comes from trying to avoid pain."
   -R.D. Laing

CrossFit Cape Cod Workout Of The Day

Team WOD
Partner A.200 Meter Row 
Partner B.Does Max Burpees
Partner C. Will Do Sit Ups
Everyone Rotates Each 200 Meters.

If It Is A 2 Person Team Rotate Between Burpees and Sit Ups Each Round.
Each Team Member Will Do 2000 Meters Of Rowing-Reset The Monitor Between Each Turn-No Carry Over Meters.
Score Time, Number Of Burpees, and Number Of Sit Ups. 

Monday

CrossFit Cape Cod Workout Of The Day

1.Squat Medley-Based Off Of Your 1 Rep Max
10 Reps at 30%
10 Reps at 40%
10 Reps at 50%
10 Reps at 60%
Max Reps At 60% The Gold Standard is over 30 reps

2. Tabata Side Planks- 8 Rounds Left, then 8 Rounds Right

Zone Meal Plans

The Cape Cod Invitational is Only 12 days Away! WODS will be announced shortly.

Saturday

CrossFit Cape Cod Workout Of The Day

4 Rounds For Max Number Of Reps:
Max Reps Chest to Bar Pull Ups in 2 Minutes
1 Minute Rest
Max Reps Push Press in 2 Minutes (135,95)
1 Minute Rest

Nation Wide Paleo Challenge-The Best gym With 20 or more people signed up gets a $50,000 makeover! 

The Flash WOD is this Sunday at 12:00 at Craigville Beach!

September 1st is 2 Weeks Away! WOD and event announcements coming soon! 

Friday

CrossFit Cape Cod Workout Of The Day

1. Snatch 70% Of Your 1 Rep Max 1x On The Minute For 9 Minutes

2. Clean and Jerk 70% Of Your 1 Rep Max 1x On The Minute For 9 Minutes

Both Are Full Squat Below Parallel

3. As Many Rounds As Possible In 8 Minutes
8 Front Rack Reverse Lunges (4/side) 155, 105 - From the ground, no racks.  Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts - Lie on your back with legs extended, 1" off the ground.  Lift your legs to perpendicular.32 Double Unders


NATION WIDE PALEO CHALLENGE

Reebok Sponsored Flash WOD!!! This Sunday On Craigville Beach. Reebok will be setting up a tent at 10:00. The following information was sent to CrossFit Cape Cod:

 ...Feel free to stop by and say hello before and after the WOD and introduce yourself.  We have affiliates from all over New England coming to Cape Cod to partake in this epic event.  Let your members attending know the WOD in advance and scale them appropriately.  The WOD is as Follows:

5 Rounds for Fun
10 push ups
10 situps
10 air squats
10 burpees
Then,
100 walking lunges
Then,
Run in the water and cool off!

Can't wait to see you all there!

Justin Coelho
Affiliate Relationship Manager
Fitness & Training
Reebok International
1895 J.W. Foster Blvd.
Canton, MA 02021
Office: (781) 401-7734
cell: (781) 364-0892
Reebok. Your Outfitter For CrossFit & The Reebok CrossFit Games

Updates Coming Soon About The September 1st Fundraiser Competition. Only 16 Days Away!

Thursday

Tom S.

CrossFit Cape Cod Workout Of The Day

'Jeremy'
21-15-9
Overhead Squats 95/65
Burpees

Join Amy Squeglia TONIGHT at 7:30 For Active Recovery!!!Proceeds Will go to Christopher's Haven for the Cape Cod Bay Challenge. On August 25th Amy Will paddle board 34 miles from Plymouth to Wellfleet for her second year in a row!!! 

Reebok Sponsored Flash WOD!!! This Sunday On Craigville Beach. Reebok will be setting up a tent at 10:00. The following information was sent to CrossFit Cape Cod:

 ...Feel free to stop by and say hello before and after the WOD and introduce yourself.  We have affiliates from all over New England coming to Cape Cod to partake in this epic event.  Let your members attending know the WOD in advance and scale them appropriately.  The WOD is as Follows:

5 Rounds for Fun
10 push ups
10 situps
10 air squats
10 burpees
Then,
100 walking lunges
Then,
Run in the water and cool off!

Can't wait to see you all there!

Justin Coelho
Affiliate Relationship Manager
Fitness & Training
Reebok International
1895 J.W. Foster Blvd.
Canton, MA 02021
Office: (781) 401-7734
cell: (781) 364-0892
Reebok. Your Outfitter For CrossFit & The Reebok CrossFit Games

Updates Coming Soon About The September 1st Fundraiser Competition. Only 17 Days Away!

Wednesday

CrossFit Cape Cod Workout Of The Day

1.
3 Sets Of 8 Reps-Work Back And Forth Between The 2 Movements. Rest as Needed Between Rounds. You can use different weights for each of the movements.
A. Strict Press
B. Strict Bent Over Row

2.
8 Rounds For Time
1 Rope Climb
12 Hand Release Push Ups
The scale is 5 strict pull ups. 
If you tend to get rope burn-pack shin guards or socks in your gym bag.

Join Amy Squeglia Thursday Night at 7:30 For Active Recovery!!!Proceeds Will go to Christopher's Haven for the Cape Cod Bay Challenge. On August 25th Amy Will paddle board 34 miles from Plymouth to Wellfleet for her second year in a row!!! 

Reebok Sponsored Flash WOD!!! This Sunday On Craigville Beach. Reebok will be setting up a tent at 10:00. The following information was sent to CrossFit Cape Cod:

 ...Feel free to stop by and say hello before and after the WOD and introduce yourself.  We have affiliates from all over New England coming to Cape Cod to partake in this epic event.  Let your members attending know the WOD in advance and scale them appropriately.  The WOD is as Follows:

5 Rounds for Fun
10 push ups
10 situps
10 air squats
10 burpees
Then,
100 walking lunges
Then,
Run in the water and cool off!

Can't wait to see you all there!

Justin Coelho
Affiliate Relationship Manager
Fitness & Training
Reebok International
1895 J.W. Foster Blvd.
Canton, MA 02021
Office: (781) 401-7734
cell: (781) 364-0892
Reebok. Your Outfitter For CrossFit & The Reebok CrossFit Games

Tuesday

Cape Cod Bay Challenge

Join Amy Squeglia Thursday Night For Active Recovery!!!Proceeds Will go to Christopher's Haven for the Cape Cod Bay Challenge. Amy Will paddle board 34 miles from Plymouth to Wellfleet for her second year in a row!!! 

CrossFit Cape Cod Workout Of The Day

"Fuel For Fire"
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row

Monday

CrossFit Cape Cod Workout Of The Day

1.
Front Squat
3 Sets Of 6 Reps

Followed By

2.
5 Rounds
10 Pistols (5 ea. side)
20 Weghted Sit Ups 25lb Plate or Dumbell On Chest
Run 200m
Rest 1 minute between rounds

3.
Post WOD Challenge

Practice Splits for 4 Minutes Per Side

Join Amy Squeglia Thursday Night For Active Recovery!!!Proceeds Will go to Christopher's Haven for the Cape Cod Bay Challenge. Amy Will paddle board 34 miles from Plymouth to Wellfleet for her second year in a row!!! 

Saturday

CrossFit Cape Cod Workout Of The Day

1. 3 Sets Max Dips
2. 3 Sets Max Pull Ups
An Rx'd "Set" is that you will start weighted, for 3, then strict for 3, then max reps kipping. Scale as needed. You can rest as needed between sets.
For Example:


3.8 Kettlebell or Dumbell Push Presses. Complete 4 sets, rest as needed between sets.

4. Bullet Proof Shoulders


Since I have been "Borrowing" From Ben over at CrossFit New England for everything lately here is a great inspirational video he posted.

SCHEDULE UPDATE*

Mike Leary-Empties The Tank Every Day At 6am

CrossFit Cape Cod Workout Of The Day

1.Snatch x 2 every minute for 6 minutes-use 65% of your 1 rep max.

2.Clean and Jerk x 2 every minute for 6 minutes
We are looking for full squat depth for both movements

Followed By

3. 3 Rounds For Time

6 Deadlifts 275/185 (or 60-70% of your 1 rep max.) 
12 Box Jumps 24/20
18 Toes To Bar

If you cant keep the chalk in the bucket-clean up after yourself-or don't use it. BOOM.

Functional fitness is making atlas stones-join us August 25th at 1:30!

*There will now be a Workout Of the Day posted on Saturdays. There will no longer be open Gym. 

CrossFit Cape Cod Workout Of The Day

Sumo Stance Deadlift 3 Rep Max

Followed By 

'Annie'
50-40-30-20-10
Double Unders
Sit Ups

Cape Cod Invitational Fundraiser Event

CrossFit Cape Cod Workout Of The Day

1.Push Press- Work To A 3 Rep Max

2.Ring Push Ups
1 set close to failure - Leave 1-2 in the tank

1 set to failure

Rings should be set at 1" off the floor.  Be sure your hips travel the same distance as your shoulders and at the same time.

3. Bent Over Row/Snatch Grip Shrugs

Back and Forth Between The 2 Movements-Complete 6-10 Reps Of Each

4.

9-6-3

Hand Stand Push Up*

Burpees

Muscle Ups

Burpees

*If You Can-Work From A Deficit On The HSPU. Plates or Parallettes

CrossFit Cape Cod Workout Of The Day

5 Power Cleans 225, 155
400m Run
10 Power Cleans 185, 135
400m Run
15 Power Cleans 135, 95
400m Run


SIGN UP,VOLUNTEER! ONLY 26 DAYS AWAY!

FIGHT BACK SEPT. 1st! Registration Link At The Bottom Of The Page!

CrossFit Cape Cod Workout Of The Day

2 Thrusters On The Minute For 5 Minutes

Followed By

21-15-9

Deadlift

Wall Ball

Finish With

3 sets of 12 Band Pull Aparts and 12 Shoulder External Rotation-These can be done back and forth without rest between exercises.

MOBILITY WOD

CrossFit Cape Cod Workout Of The Day


10 Rounds For Time
15 Push Ups
SPRINT the length of the parking lot up and back.
Rest 1:00


Cape Cod Invitational Updates!!!

 

Congratulations Zach!

CrossFit Cape Cod Workout Of The Day

Snatch 5-5-5-5-5

Followed By 

Chest To Bar Pull Ups Ladder

Minute 1 do 3

Minute 2 do 3

Minute 3 do 4

Minute 4 do 5

5 do 6, 6 do 7 until you can no longer do the required number of pull ups in the minute.   

Cape Cod Invitational.