We hope you have a great day!
Congratulations to Mareana Tiapula for being the Athlete of the Month for June! To learn more about this awesome lady, go to the AOM section of our website.
UCCF Holiday Hours -
Saturday 6,7,8 and 9 AM
Sunday 8 - 10 AM
Monday - 5,6,7,8:30 and 9:30 AM - 3:30,4:45 and 6 PM
Tuesday - 6,7:30 and 9 AM Only
Upper Cape CrossFit does a Deck of Cards
Teams of up to 4 athletes will each get a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of reps on the card. When the last athlete finishes, the next card is flipped.
Continue until deck is gone.
Hearts = Wall Balls 20/14
Clubs = Box Jumps 24/20
Diamonds = Wall Ball Sit-ups 20/14
Spades = Overhead Wall Ball Lunges 20/14
Pull a Joker = Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
35 Minute Time Cap