All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
3 rounds
800m Row
50/35 Calorie Bike
400m Run
20 Burpees


Option 2:
4 Rounds
100' Farmers Carry 
80 Scissor Kicks
60 Mountain Climbers
:40 Banded Sky Divers
20 Floor2Tent Touches

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
"Jack"
20 min AMRAP
10 Push Press (115/85)
10 KB Swings (50/35)
10 Box Jumps (24/20)

More info on this hero wod HERE

Option 2:
20 min AMRAP
10 Single Arm Devils Press (total)(video)
10 Single DB Step-Ups 
10 Single DB OH Sit-Ups (video)
200m Run

Please be sure to check social media before heading to class. If there is thunder or lightning 1/2 hour before any class or if it’s just coming down too hard we will post about closing. Fingers crossed the storm heads out to sea instead!

WOD:
Option 1:
Teams of 3
AMRAP 25:
200 Meter Sandbag Run (50/35)(sub 18/12 cal bike)
7 Burpees
7 Deadlifts (205/145)(155/105)
*Next Athlete Begins Round When Runner Returns

Option 2:
Teams of 2
100/80 Calorie Bike
100 DB Bench Press (50/35)(35/20)
100/80 Calorie Bike
100 DB Deadlifts
100/80 Calorie Bike
100 DB Reverse Lunges

*scale bike to 80/65 calories*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:

Option 1:
"Outstayed Welcome"
5 Rounds 
50 Double-Unders (50 SU's)
10 DB Thrusters (50/35)(35/20)

*12min time cap*

Option 2:
10 Rounds
8 Ground2Overhead (95/65)(75/45)
25 DU's (40 SU's)

*15 min time cap*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:

Option 1"
CapeFit Classic workout
"Locals Revenge" A & B
Within a 20 min Window
A.30 Bar Facing Burpees
30 Power Cleans (115/75)(75/45)
20 Bar Facing Burpees
20 Power Cleans (155/105)(95/55)
10 Bar Facing Burpees
10 Power Cleans (185/125)

*at the 15 min mark*

B. Find a Max lift of:
1 Clean + 2 Hang Cleans (can be power or squat)

Score is time (or reps finished at 15 mins) for A and load for B

Option 2:
5 Rounds
21/15 Calorie Bike
15 Russian Swings (70/53)
9 ATYT 

Cash-out:
Alternating Tabata x 16
Scissor Kicks
Superman Hold

We are programming the CapeFit Classic this week! We will do one wod a day with Wednesday being an "off" day. It's $20 to join the scorecard, here's a link for more info https://competitioncorner.net/events/4086

WOD:
Option 1: CapeFit Classic WOD
"White Clawz"
21 - 15 - 9
Deadlift (135/95)(75/55)
Shoulder2Overhead 

Option 2:
6 Rounds
8 DBLDB Bench Press
12 DBL DB Reverse Lunges
16/12 Calorie Bike
20 Lateral DB Hops

We are programming the CapeFit Classic this week! We will do one wod a day with Wednesday being an "off" day. It's $20 to join the scorecard, here's a link for more info https://competitioncorner.net/events/4086

WOD:
Option 1: 
CapeFit Classic WOD
"Summer Catch"
Every 4:00 x 4
500/400 meter Row
15 Box Jumps (24/20)(mod to step-up 20/12)
Max Toes2Bar (mod to sit-ups)

*score is total T2B or sit-ups*

Option 2:
20 min AMRAP
:20 Plank
20 Plank K2E's
20 Step-Ups
200m Run

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
1 mile Run
21 Clean & Jerks (135/95)
800m Run
18 Power Snatches (115/80)
400m Run
15 Thrusters (95/65)

Cash-Out: 100 DB Scissor Kicks (video)

Option 2:
5 Rounds
1000 - 800 - 600 - 400 - 200 meter Row
100 meter Farmer's Carry (70/50)
100 foot Walking Lunge

Cash-Out: 100 DB Scissor Kicks

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

WOD:
Option 1:
Teams of 2
20 min AMRAP
50 Wallballs
40 KB Swings
30/24 Calorie Row
20 Single Arm DB Power Cleans (70/50)

Option 2:
Teams of 2
100m Tire Flip
80 Tire Jumps
100m Tire Flips
80/56 Calorie Bike