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The Upper Cape CrossFit Workout of the Day (WOD) for Tuesday, September 1, 2015 is:

8/31/2015

A. Bench Press
10 – 8 – 6 – 4 – 2
After each set, complete the same number Strict Toes to Bar that you benched

B. “Flight Simulator”
5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
Unbroken Double-Unders

Box Bits:

Looking for a "UCCF Crushes Cancer" T-shirt?
You're in luck! We still have tanks and t-shirts available for sale.
All the proceeds of the sales will continue to go to these families.

Cape Cod Marathon Relay Teams: We need our teams organized and payment in by Saturday, September 5th. There is a list of participants on the whiteboard at the box, but we still need to organize the teams and what leg each person is running. Please check for your name and indicate what you are willing to run next to it. Please let Amy KB know if you have any questions. Thanks!

Lurong: Starts September 14th.....Get registered! Don't know what this is?
Please ask a coach and they will fill you in.

3 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Monday, August 31, 2015 is:

8/30/2015

4 Comments

Saturday's wod "crushed" these boys!

A. Deadlift
15 minutes to build to a 1 Rep Heavy Deadlift

B. “Diane”
21-15-9 reps for time of:
Deadlift (225/155)
Handstand Push-up

Box Bits:

Thank you to each and every person that participated in the "UCCF Crushes Cancer" event this past weekend! This includes the organizers (it's really organizer, JenBen, and her minions), prize contributors and food donors, volunteers, the MC (our very own Mike McGrail was in the house), athletes, spectators, and more! It turned out to be an amazing event for two beautiful ladies and their families!

Looking for a "UCCF Crushes Cancer" T-shirt? You're in luck! We still have tanks and t-shirts available for sale.

All the proceeds of the sales will continue to go to these families.

4 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Saturday, August 29, 2015 is:

8/28/2015

0 Comments

Saturday Class Schedule: We will offer the 6 AM and 7 AM classes only, as we need some time to set-up for the UCCF Crushes Cancer event, which starts at 10 AM.

Deck of Cards

Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Spades = Med Ball Sit-ups (20/14)
Hearts = Med Ball Thrusters (2014)
Diamond = 10 m Farmer's Carry (1.5/1)
Clubs = Burpees

Jack, Queen, and King = 10
Ace = 11
Joker = 400m Run

Box Bits:

Best wishes for a very Happy Birthday to Deirdre Doucette on Sunday!

UCCF Crushes Cancer is THIS Saturday, August 29th, 10 AM - 3 PM. Wod heats will start at 10:30 AM, with 5 people per heat. The last heat will be at 2:15 PM and raffle winner announcements will begin at 2:30 PM. You don't have to be present to win, just make sure you put your contact info on the back of your ticket! Sign up for your heat the day of the event on a first come, first serve basis......If you really need a specific heat time, please contact Coach Jimmy at jimcarreira@yahoo.com.

Childcare will be available from 10 AM - 12 PM during the event!

There is still time to donate to the event or sign up to volunteer!

Reminder....This is a CASH or CHECK only event. Thanks!

0 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Friday, August 28, 2015 is:

8/27/2015

2 Comments

Saturday Class Schedule: We will offer the 6 AM and 7 AM classes only, as we need some time to set-up for the UCCF Crushes Cancer event, which starts at 10 AM.

A. Burpee Dance Party

B. Back Squat
15 Minutes to work up to heaviest set of 5 Reps

C. 3 Rounds for Time
15 Ring Dips
15 Front Squats (95/65)
400m Run

Box Bits:

Red Shirt Friday! Show your support for our troops!

Best wishes to Mareana Tiapula for a very Happy Birthday!
We hope you have an awesome day!

UCCF Crushes Cancer is THIS Saturday, August 29th, 10 AM - 3 PM. Wod heats will start at 10:30 AM, with 5 people per heat. The last heat will be at 2:15 PM and raffle winner announcements will begin at 2:30 PM. You don't have to be present to win, just make sure you put your contact info on the back of your ticket! Sign up for your heat the day of the event on a first come, first serve basis......If you really need a specific heat time, please contact Coach Jimmy at jimcarreira@yahoo.com.

Childcare will be available from 10 AM - 12 PM during the event!

There is still time to donate to the event or sign up to volunteer!

Reminder....This is a CASH or CHECK only event. Thanks!

2 Comments

The Upper Cape CrossFit Workout of Day (WOD) for Thursday, August 27, 2015 is:

8/26/2015

3 Comments

The UCCF Crushes Cancer event is just a few days away.
Thought we'd give you a little insight into what we have in store for you.

A. Snatch Balance
EMOM 8 Minutes
2 Snatch Balance
(use no more than 65% of 1 RM Snatch)

B. AMRAP 15 Minutes
5 Power Snatch (115/80)
10 Toes to Bar
15 Box Jump Overs (24/20)

Box Bits:

UCCF Crushes Cancer is THIS Saturday, August 29th, 10 AM - 3 PM. Wod heats will start at 10:30 AM, with 5 people per heat. The last heat will be at 2:15 PM and raffle winner announcements will begin at 2:30 PM. You don't have to be present to win, just make sure you put your contact info on the back of your ticket! Sign up for your heat the day of the event on a first come, first serve basis......If you really need a specific heat time, please contact Coach Jimmy at jimcarreira@yahoo.com.

There is still time to donate to the event or sign up to volunteer!

Reminder....This is a CASH or CHECK only event. Thanks!

3 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Wednesday, August 26, 2015 is:

8/25/2015

7 Comments

We're only going to make you work on them for 5 minutes!

A. EMOM 5 Minutes – 20 Double Unders (DU attempts)

B. 3 Rounds for Time
500 m Row
40 Walking Lunges
30 Kettlebell Swings (1.5/1)
20 Wall Balls (20/14 to 10ft)
10 Burpees

Box Bits:

UCCF Crushes Cancer is THIS Saturday, August 29th, 10 AM - 3 PM. Wod heats will start at 10:30 AM, with 5-7 people per heat. The last heat will be at 2:15 PM and raffle winner announcements will begin at 2:30 PM. You don't have to be present to win, just make sure you put your contact info on the back of your ticket! Sign up for your heat the day of the event on a first come, first serve basis......If you really need a specific heat time, please contact Coach Jimmy at jimcarreira@yahoo.com.

This is a CASH or CHECK only event.

7 Comments

The Upper Cape CrossFit Workout of the Day for Tuesday, August 25, 2015 is:

8/24/2015

8 Comments

What a great way to start the week! Congratulations to Tracy Flagg and Pete Loftus on their engagement! We are so happy for you and wish you a long, happy future together!

A. EMOM 8 Minutes
Even: 3 Push Press (65% of 1 RM – from ground or rack)
Odd: 100m Sprint

B. “DT” 5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Box Bits:

Schedule change just for tomorrow....There will be no CrossFit Kids or Teens Class tomorrow. We apologize for this last minute notification.

UCCF Crushes Cancer is THIS Saturday, August 29th, 10AM - 3PM. Wod heats will start at 10:30AM, with 5-7 people per heat. Sign up for your heat the day of the event on a first come, first serve basis......If you really need a specific heat time, please contact Coach Jimmy at jimcarreira@yahoo.com.

This is a CASH or CHECK only event.

8 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Monday, August 24, 2015 is:

8/23/2015

4 Comments

Congrats to all the UCCF athletes that participated in events/comps over the weekend! Witnessed some awesome teamwork at the CrossFit Hyannis comp!

“Barbara”
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 Minutes between each Round
(Scaling options: 10,20,30,40 or 5,10,15,20)
Note: Movements are to be completed in order

Box Bits:

Happy Birthday to Marissa Walsh! Hope it's a great one!

UCCF Crushes Cancer Event is THIS Saturday, August 29th 10AM to 3PM.

4 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Saturday, August 22, 2015 is:

8/21/2015

3 Comments

Partner Wod
50 Kettlebells Swings (1.5/1)
50 Box Jumps (24/20)
1,000m Run
40 Kettlebell Swings
40 Box Jumps
800m Run
30 Kettlebell Swings
30 Box Jumps
600m Run
20 Kettlebell Swings
20 Box Jumps
400m Run
10 Kettlebell Swings
10 Box Jumps
200m Run
One person working at a time, partners can break up the work any way they want….including the run). 30 Min Time Cap

Box Bits:

Wishing a very Happy Birthday to Jillian LaDoucer on Saturday and Susan Lucy on Sunday! We hope you both have an awesome one!

Need something to do this weekend or next weekend?
CrossFit Hyannis Partner Competition this Saturday - Teams include Gator and Brendan, Jillian (the Birthday girl) and Kali, and Kristen and Jenn!

Inflatable 5K this Saturday - Participants are MPL, Paula, Michelle, and more!

Lee Mannillo Memorial Golf Tournament this Sunday

Good luck and have fun!

UCCF Crushes Cancer next Saturday - Stay tuned for possible schedule change for Saturday, August 29th

3 Comments

The Upper Cape CrossFit Workout of the Day for Friday, August 21, 2015 is:

8/20/2015

0 Comments

Witnessed some of this after "Linda"!

A. Burpee Dance Party

B. 5 Rounds for Time
5 Over the Box Jumps (24/20)
15 Overhead Squats (75/55)
200m Run

C. Double Under Work

Box Bits:

Red Shirt Friday....On Fridays we will all wear red shirts....
until they all come home!

A SFH Order has arrived and we added a new flavor to the mix.....Strawberry Cream Fuel. There is also a bigger selection of SFH single servings for Recovery and Fuel. Always wanted to try SHF? Now is a good time!

More good stuff is on it's way....The NEW Kill Cliff Cold Brew in 2 flavors and a Progenex order!

Need something to do this weekend or next weekend?
CrossFit Hyannis Partner Competition this Saturday
Inflatable 5K this Saturday
Lee Mannillo Memorial Golf Tournament this Sunday
UCCF Crushes Cancer next Saturday - Stay tuned for possible schedule change for Saturday, August 29th

0 Comments

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