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The Upper Cape CrossFit Workout of the Day (WOD) for Friday May 1st, 2015 is:

4/30/2015

The CrossFit Total

Your score is the sum of the Best of Each Lift
1 Back Squat
1 Shoulder Press
1 Deadlift

Box Bits

Happy Birthday Tassia! (Double Digits!)
Rick, if your wife pays attention to our posts while she is in CA....Happy Birthday to Sandra too!

RED SHIRT FRIDAY!
On Friday's we wear Red at UCCF...until they all come home!

Sunday May 3rd:
Fundraiser in memory of Lee Ann Mannillo to benefit Nick & Van
Courtyard in Cataumet 12-4 PM

Liam Maguire’s Irish Pub Almost Five Miler (learn more)
4.912 Miles, Sunday, May 3, 2015 at 9:30 am, Town Hall Square, Falmouth, MA

0 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Thursday April 30th, 2015 is:

4/29/2015

2 Comments

A.
Snatch
1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

B.
AMRAP 12

5 Burpee
10 Ring Dip

15 KB Swing 1.5/1

C.
Air Assault
Max Calories 3 Minutes

Box Bits:
Happy Birthday,
Kimberly Bostwick and Jimmy Driscoll!

Grab a spot in Tony's Olympic Lifting Class
Thursday!

Sunday May 3rd:
Fundraiser in memory of Lee Ann Mannillo to benefit Nick & Van
Courtyard in Cataumet 12-4 PM

Liam Maguire’s Irish Pub Almost Five Miler (learn more)
4.912 Miles, Sunday, May 3, 2015 at 9:30 am, Town Hall Square, Falmouth, MA

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Wednesday April 29th, 2015 is:

4/28/2015

2 Comments

A.
4 RFT
Row 250m
25 Double Unders
25 Air Squats

B.
21 - 15 - 9
Deads 225/155
Run 800
(Set of 21 Deads - Run 800 - Set of 15 Deads - Run 800 Set of 9 Deads, Run 800)

Box Bits:

Grab a spot in Tony's Olympic Lifting Class
Thursday!

Sunday May 3rd:
Fundraiser in memory of Lee Ann Mannillo to benefit Nick & Van
Courtyard in Cataumet 12-4 PM

Liam Maguire’s Irish Pub Almost Five Miler (learn more)
4.912 Miles, Sunday, May 3, 2015 at 9:30 am, Town Hall Square, Falmouth, MA

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Tuesday April 28th, 2015 is:

4/27/2015

3 Comments

Brendan From The Open!

A.
Push Jerk
5-5-5 (70% of 1 RM)
3-3-3 (80% of 1 RM)

B.
AMRAP 14
10 Hang Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
10 T2B

Box Bits:

Happy Birthday Kat Merola!

Grab a spot in Tony's Olympic Lifting Class
Tuesday and Thursday!

Events this upcoming weekend:

Sunday May 3rd:
Fundraiser in memory of Lee Ann Mannillo to benefit Nick & Van
Courtyard in Cataumet 12-4 PM

Liam Maguire’s Irish Pub Almost Five Miler (learn more)
4.912 Miles, Sunday, May 3, 2015 at 9:30 am, Town Hall Square, Falmouth, MA

3 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Monday April 27th, 2015 is:

4/26/2015

4 Comments

A.
Back Squat
10-5-3

B.
10 Rounds
5 Pullups
10 Pushups
then.
5 Rounds
10 Wall Balls 20/14
20 Double Unders
then
3 Rounds
3 Wall Climbers
10 AbMat Sutups

Box Bits:

Congratulations to all our teams that competed over the weekend!
You all did us very proud!

4 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Saturday April 25th, 2015 is:

4/24/2015

0 Comments

A.
"The Longest Mile"
50 Double Unders
Run 400m
25 Pushups
Run 400m Carry Med Ball 20/14
25 Air Squats
Run 400m Carry Sand Bag 40/20
25 Pullups
Run 400m Drag Sled 95/65
25 Box Jumps 24/20

B.
AMRAP 3
Front Squat
95/65

Box Bits:

Birthday's over the weekend to celebrate:
Jack Laurendeau and Rob Gregory!

Best of luck to all of our athletes that will be testing their fitness this weekend!
Get out there and show your support at the following events:
Saturday:
26.2 Challenge Team Relay (Plymouth)
Crossfit Union Partner Throwdown (Sudbury)
Sunday:
Crossfit Rumble Swing Into Spring Thaw-Out (CrossFit Rumble in Hyannis)

0 Comments

The Upper Cape CrossFit Workout of the Day WOD for Friday April 24th, 2015 is:

4/23/2015

2 Comments

A.
Deads
10-5-3

B.
(inspired by a post in a CF masters post from somewhere)
Set up 2 cones 10m apart
Grab 3 45/25# plates and place them next to one of the cones.
Start at the opposite cone (from where you stacked your three plates)

Perform
30 Double unders
Bear Crawl to your plates
10 Burpees To the top of the plates
OH Walking lunge with one of your plates back to the cone you started from and place on the ground
10 Burpees to the top of the plate(s)
Repeat until all 3 plates have been moved from one cone to the other!

Box Bits:

Red Shirt Friday!
On Friday's we wear Red Shirts at UCCF to support all those deployed.

Our Athletes will be testing their fitness all of the place this weekend!
Come and cheer them on!
Get out there and show your support at the following events
Saturday:
26.2 Challenge Team Relay
Crossfit Union Partner Throwdown
Sunday:
Crossfit Rumble Swing Into Spring Thaw-Out

Masters Qualifier Events have been announced...something you may want to try at Open Gym on Sunday!

Free Intro Class Saturday Mornings at 10 AM!
You can sign up here!

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Thursday April 23rd, 2015 is:

4/23/2015

2 Comments

A.
Hang Power Clean
8-8-8

B.
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Box Bits!
Congratulations to our Coach Tony!
He has earned his Sports Performance Certification from USA Weightlifting!
Come check out his Oly Class on Thursday!

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Wednesday April 22nd, 2015 is:

4/22/2015

2 Comments

A.
Thruster
1-1-1-1-1-1-1

B.
LuRong Original
5 RFT
20 Burpees
20 KBS 1.0/.75

Box Bits:

CrossFit Kids 5 PM
CrossFit Teens 6 PM

Looking for things to do this weekend...Come cheer on UCCF athletes testing their fitness!
We have a lot of members participating in events!
Get out there and show your support at the following events.....26.2 Challenge Team Relayhttp://www.262challenge.com,
Crossfit Union Partner Throwdownhttp://crossfitunion.com/…/april-25th-individual-competition,
and Crossfit Rumble Swing Into Spring Thaw-Out http://www.rxcompetitions.com/…/crossfit-rumble-swing-into…/.

Any Dog lovers out there? (suggested follow)

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Tuesday April 21st 2015 is:

4/20/2015

1 Comment

A.
Bench Press
10-5-3-1

B.
Row
9 Intervals of 1:40/:20*
*Select from Custom Workouts
Get as close to 500m as possible. Hold distance across all 9 intervals
Interval 5 does have a 2 minute rest!

Box Bits:

Happy Birthday Bob Richards!

1 Comment

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