Upper Cape CrossFit
10 Millennium Drive 
Cataumet, MA 02534    (508) 296-8223
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The Upper Cape CrossFit Workout of the Day (WOD) for Tuesday, May 1, 2018 is:

4/30/2018

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Hiccup
10 RFT:
12 Burpees
12 Pull-ups

Bonus Work:
3 Rounds
10 Sit-ups
20 V-ups
30 Hollow Rock
40 Flutter Kicks
Perform as close to unbroken as possible.
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The Upper Cape CrossFit Workout of the Day (WOD) for Monday, April 30, 2018 is:

4/29/2018

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Happy Birthday Jimmy Driscoll!  Have an awesome day!

Olympic Lifting - 5:15 - 6:45 PM

A.   Power Snatch - Work Up to a Heavy 1 Rep

B. Snatch and Release
AMRAP 12 Minutes:
200 m Run
15 Hand Release Push-ups
15 Power Snatches (75/55)

Bonus Work:
Crossover Symmetry and Shoulder Mobility
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The Upper Cape Crossfit Workout of the Day (WOD) for Sunday, April 29, 2018 is:

4/28/2018

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Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM

Come on in and find out what the Wod will be!
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The Upper Cape CrossFit Workout of the Day (WOD) for Saturday, April 28, 2018 is:

4/27/2018

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5 AM Crushing It!

Best wishes for a very Happy Birthday to Jackie Moyse-Parkes, Sharon Benjamin and Kathryn Merola!!!  Enjoy your day ladies!

Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM

Troika

Teams of 3
AMRAP 25:
60 Cal Bike
60 Knees to Elbows
60 Bar-Facing Burpees
60 Thrusters (95/65)
60 Knees to Elbows
60 Bar-Facing Burpees
60 Thrusters (115/80)






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The Upper Cape CrossFit Workout of the Day (WOD) for Friday, April 27, 2018 is:

4/26/2018

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Red Shirt Friday! Show your support for our troops!

Rock The Boat
4 RFT:
Row 500 m
Rest 3 Minutes

Bonus Work:
5x5 Pull-up Negatives

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The Upper Cape CrossFit Workout of the Day (WOD) for Thursday, April 26, 2018 is:

4/25/2018

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Olympic Lifting - 5:15 - 6:45 PM

In A Tizzy
For Time:
10 Ground to Overhead (115/85)
15 Toes To Bar
400 m Wreck Bag Run (50/25)
20 Box Jumps Over (24/20)
400m Wreck Bag Run (50/25)
10 Push Jerks (115/85)
15 Toes To Bar 
400m Wreck Bag Run

Bonus Work:
4 Rounds
6 Spiderman Push-up
10 Sit-ups


Spiderman Push-up - While performing a  push-up (chest will not touch the ground on this one), bring your knee to the outside of your elbow, and switch sides on the next rep. Don’t drop or pike your hips through the entire move — your body should stay in a straight line from shoulders to ankles.

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The Upper Cape CrossFit Workout of the Day (WOD) for Wednesday, April 25, 2018 is:

4/24/2018

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Happy Birthday to Jack Laurendeau!!!  We hope you have an amazing day! 
Looking forward to having you back soon!

Olympic Lifting - 5:15 - 6:45 PM

A. Overhead Squat - Work up to a Heavy 1 Rep

B. "Jeremy"
For Time:
21-15-9
Overhead Squat (95/65)
Burpees

Bonus Work:

Sled Drags 100x4 (95/65)
​​
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The Upper Cape CrossFit Workout of the Day (WOD) for Tuesday, April 24, 2018 is:

4/23/2018

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 Matt...The Upper Cape CrossFit Athlete of the Month for March

Teen Class 5:00 - 6:00 PM

Double Dip
AMRAP 6 Minutes:
5 Deadlifts (185/135)
5 C2B Pullups

Rest 2 Minutes

AMRAP 6 Mintues
5 Hang Cleans (135/105)
1 Rope Climb

Bonus Work:
​4 Rounds
​100m Walk, 100m Jog, 200m Sprint
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The Upper Cape CrossFit Workout of the Day for Monday, April 23, 2018 is:

4/22/2018

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Olympic Lifting with Coach Tony 5:15 - 6:45 PM

Back Squat 10x2, Working up in weight - rest as needed


Bonus Work:
Row 1000 m
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The Upper Cape CrossFit Workout of the Day for Sunday, April 22, 2018 is:

4/21/2018

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Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM

James is in Charge
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