EDUCATION IN FUNCTIONAL TRAINING, STRENGTH AND CONDITIONING AND NUTRITION
[11/23/17] Tomorrow at 8am we are having our annual Gobler Gauntlet! All are welcome! Hope to see some faces for thanksgiving 😊
[07/21/17] Regular morning class tomorrow, Saturday at 630am
At least they're trying to gym..
[03/10/17] Gym will be open today at 430pm!
Awesome opportunity to meet the man who started it all with this Crossfit journey. ..
Coach Greg Glassman
[02/10/17] Parking lot is clear! Gym will be open at 4pm today
[02/09/17] Gym is closed today for everyone's safety! We will resume normal hours tomorrow afternoon if the weather cooperates.
Hey Phase 2 , we will be running open gym at 630 am if anyone wants to come down and workout.. we will keep you posted on the afternoon classes as the day goes on.. thanks
[01/08/17] Gym will be open regular schedule tomorrow!!! Come on in!
[01/07/17] Heads up guys! The gym will be closed tomorrow due to the storm. We will not have it plowed in time. Spread the word!
[01/02/17] Phase 2 members! Regular classes tomorrow on the 2nd of January. Hope to see everyone for the new year!! Wod is posted
HEY PHASE 2
SATURDAY 12/31 SCHEDULE IS 1 CLASS AT 8 AM
SUNDAY 1/1 GYM CLOSED
Hey Phase 2 .... just an announcement on our upcoming schedule. .. this Saturday our class time will be 8am instead of 630 am... we will be doing our annual
12 Days of "CROSS-MAS" Wod ! All members are invited to join in! And our second schedule announcement is that Monday will be a regular schedule class day so yes we will be open for those who wanna work off that Christmas dinner! Looking forward to seeing all of you!
HEY Phase 2 Here's WOD 3
40 SIT UPS
30 PULL UPS OR RING ROWS
20 WALL BALLS
10 DU'S OR 20 SINGLE UNDERS
2 ROUNDS FOR TIME
10 MIN TIME CAP
IF THE ATHLETE GETS BOTH ROUNDS DONE IN UNDER THE TIME CAP.. HE OR SHE WILL BE GIVEN 1 MIN
TO GO FOR MAX REP HANDSTAND PUSH UPS FOR EXTRA REPS. IF THE ATHLETE DOES NOT BEAT THE TIME CAP..THE TOTAL NUMBER OF REPS COMPLETED WILL BE THAT ATHLETE'S SCORE...
IF THERE IS A TIE IN THE NUMBER OF REPS THE TIME OF FINISH OF ROUND 1 WILL BE THE TIE BREAKER
BATTLE OF THE BOX INFO:
GYM WILL OPEN AT 8AM , ATHLETES CAN COME IN AND STRETCH, MOBILIZE, WARM UP ,ETC
ATHLETE / JUDGES MEET AT 8:30 TO DISCUSS RULES AND STANDARDS
AFTER MEETING ATHLETES MAY CONTINUE WARMING UP
COMPETITION WILL THEN PROCEED AT APPROXIMATELY 9AM
Ok Phase 2 ,,, here is the second wod for Battle of the Box.....
" THE OMEN "
6 BURPEE BOX JUMP OVERS Rx 18/24" scale 14/20"
6 THRUSTERS Rx 65/95# Scale 55/75#
6 MIN AMRAP
Hey Phase 2 , here's WOD 1 for the Battle of the Box! !!
8 MIN TIME CAP TO COMPLETE
PART A -
200 m WEIGHTED RUN (25# PLATE)
50 KBELL SWINGS
FOR TIME.... THEN WITH REMAINING TIME
PART B - 1REP MAX CLEAN ( power or squat )
THIS IS A TWO PART WOD THEREFORE YOU WILL BE SCORED SEPARATELY FOR EACH PORTION OF THE WOD
[07/27/16] Hey Phase 2,, registration for Battle of the Box is open!! sign up sheet is at the box! see one of your coaches and get registered asap!
Congrats to Owen Bernstein and his teammates at Crossfit Back Bay for an unbelievable performance at the Crossfit Games in California last week.. The team finished in the top 20 of the 40 teams that made it to the games and had a strong finish in the last event coming second to the defending Champs by only a 4 second difference! ! what a run, can't wait to see what Owen will do come next year! ! your phase 2 friends and family are very proud of you O!!
Alright guys it's that time.... BATTLE OF THE BOX! Our in-house competition will take place on Sunday August 7th. Below are the standards. No matter if you're a new member or a veteran, it is meant for everyone! Sign up this week for only $20 & ask the coaches any questions you have. Don't miss out on this fun filled day! It's a great way to get involved in your community & crossfit family.
Ground to overhead 65/95#
Med ball 16/20#
Box jump 18/20"
K bell 35/50#
Ground to overhead 55/75#
Med ball 10/14#
Box jump 14/18"
K bell 25/45#
Seated rope climb
Can't wait to see who signs up! Spread the word
FOURTH OF JULY WOD:
We will be hosting a Fourth of July WOD tomorrow at 630am and another session at 330pm. All are welcome! Drop ins are invited as well. Come on in & celebrate!
All the coaches back together! Suprise visit from Owen! Great to have you back 💪
Here is the info for our upcoming FitShop! Open to members & non members, beginners welcome. For our members please take a flyer or two and hang them up at your job or somewhere you stop by to spread the word. Please contact the number or email below if you have any questions or would like to sign up 💪
IT's OFFICIAL. ... OWEN BERNSTEIN AND TEAM BACK BAY ARE OFF TO CARSON TO COMPETE IN THE 2016 CROSSFIT GAMES!!!! THEY SET A WORLD RECORD IN EVENT #8 AND FINISHED 4TH OVERALL IN THE STANDING QUALIFYING THEM FOR CALIFORNIA! ! OWEN PROVED DREAMS CAN COME TRUE WITH DISCIPLINE, HARD WORK , AND PERSEVERANCE! !
CONGRATS TO CAPE CODS FIRST GAMES ATHLETE!!
Move over froning, smith, fraser...there's a new kid on the block !!
#O.BERN'S TURN !!
PHASE 2 WANTS TO WISH OUR VERY OWN
OWEN BERNSTEIN GOOD LUCK AT THE CROSSFIT REGIONALS TEAM EVENTS IN ALBANY NEW YORK THIS WEEKEND ! OWEN STARTED CROSSFIT WITH US AT ABOUT 16 YEARS OLD AND HE HAS WORKED EXTREMELY HARD THE LAST 4 YEARS TO GET HIMSELF TO THIS POINT. HE AND HIS TEAM MATES WERE RANKED #1 IN THE NORTHEAST AND NUMBER 9 IN THE WORLD AT THE END OF THE 2016 CROSSFIT OPEN..... SIMPLY INCREDIBLE!! SO EVERYBODY PLEASE SEND YOUR POSITIVE ENERGY TO OWEN AND HIS TEAM AND SHOW HIM SOME SUPPORT AS THEY FIGHT FOR A SHOT AT MAKING IT TO CALIFORNIA TO COMPETE IN THE 2016 CROSSFIT GAMES!!!
DO YOUR THING O !!! PUT CAPE COD ON THE CROSSFIT MAP KID!!
Congratulations to Jessica Servidori who just completed our Phase 2 beginners class ,for being the winner of our Red Sox Raffle !!
Jessica not only wins two tickets to see the Sox play Oakland but ,thanks to our friends and phase 2 teammates christian and christine , she and a guest will be chillin at the game in style with a pair of Red Sox caps!!
Congrats to jess and thank you to everyone who participated in the raffle to support our box!!
More fun things to come gang!!
HEY PHASE 2 , CHECK IT OUT!! WE ARE GOING TO RAFFLE OFF RED SOX TICKETS AGAINST THE OAKLAND A'S ON WEDNESDAY MAY 11TH 7:10 PM! THE RAFFLE TICKETS WILL BE SOLD AT THE BOX, PRICES WILL BE
$1 FOR 2
$ 3 FOR 5
$5 FOR 7
THE RAFFLE WILL BE FROM THURSDAY APR 28TH TO MONDAY MAY 9TH WHICH WILL ALSO BE THE DAY WE ANNOUNCE OUR WINNER .
SOX FANS ACT FAST!!!
[04/11/16] Phase 2 shout out to members scott pulsifer and heather kotel for killing it in their F.I.T Challenge competition Rhode Island! Scott finished 1st in his age group, 43rd out of 493 overall and Heather finished 12th in her age group, 13th overall out of 826! Awesome job guys!! Also shout out to Jeff and Joanne Marselle for the slick addition custom made bench seats for our box waiting area, if anybody needs custom furniture for their homes see them, they're the best in the business!
Back of shirt
Hey phase 2 , new shirts are in ! Sizes sm- xl
Grab one before they're gone!!
[02/08/16] Gym is closed today due to the blizzard!
[02/06/16] The parking lot is all shoveled & ready for class tomorrow morning! Regular schedule starting tomorrow.
[02/05/16] Due to the weather & driving conditions we are closing the gym today. Please do not attempt to drive & stay safe. We will keep you posted on tomorrow's classes.
[01/24/16] Regular class today at 8am! We are plowed out 😊
HEY PHASE 2, THIS YEAR FOR THOSE WHO ARE ENTERING OCTOBERPRESS, WHAT WE WILL BE DOING IS SETTING SPECIFIC DAYS AND TIMES AND PUTTING THEM ON A SIGN UP SHEET THAT EACH PARTICIPANT WILL BE ASKED TO LOOK AT AND SELECT THE TIMES AND DAYS THAT THEY WOULD LIKE TO BE SCORES ON. WE MADE GOOD STRIDES EACH YEAR WITH TRYING TO BECOME EVEN MORE EFFICIENT IN HELPING THE CONTEST RUN SMOOTHER AND WE HOPE THIS IDEA WILL BE THAT NEXT STEP. WE WILL OFFER 5 DAYS AND HAVE SPECIFIC TIMES FOR YOU TO SELECT,
HERE IS A MOCK EXAMPLE OF THE TIMES WE ARE CONSIDERING
WED 330-430 AND 530-630 ( SO THERE WOULD ONLY BE A 430-530 STRENGTH CLASS )
WE FEEL THESE ARE MORE THEN SUFFICIENT CHOICES FOR THE ATHLETES TO GET THEIR EVENTS COMPLETED BECAUSE WE HAVE TO KEEP IN MIND THE BOX STILL NEEDS TO RUN REGULAR CLASSES AND OTHER TRAINING SESSIONS..NOT EVERYONE WILL DO OCTOBERPRESS SO WE HAVE TO RESPECT THEM AS WELL. ONCE YOU SELECT YOUR DAYS AND TIMES AND WE HAVE THAT ON THE SIGN UP SHEET, WE WILL EXPECT TO SEE YOU AT THAT TIME, OR JUST PRIOR , WARMING UP AND GETTING PREPARED TO BE SCORED. THE " NO STALLING " RULE WILL BE IN FULL EFFECT THIS YEAR..
ONCE I RETURN FROM ATLANTA, WE WILL FINALIZE TIME SLOTS AND GO FROM THERE.
SO HURRY UP AND REGISTER AND LETS DO THIS!!
SEE YOU SOON
WHATS UP PHASE II, WE'RE JUST ABOUT INTO THE MONTH OF OCTOBER AND WE ALL KNOW WHAT THAT MEANS, ITS TIME FOR OCTOBERPRESS!! OUR ANNUAL IN HOUSE COMPETITION THAT WE HOST EACH YEAR TO HELP ATHLETES BENCHMARK THEMSELVES IN THE THREE MAIN COMPONENTS OF CROSSFIT WHICH ARE CARDIO , GYMNASTICS, AND WEIGHTLIFTING. THE COMPETITION TAKES PLACE THROUGHOUT THE ENTIRE MONTH OF OCTOBER AND AT THE END OF 4 WEEKS WE WILL DETERMINE WHO IN THE BOX HAS WHAT IT TAKES TO BE CROWNED THE KING AND QUEEN OF OCTOBER PRESS! THE TOP MALE AND FEMALE ATHLETE WITH THE BEST OVERALL SCORES AFTER ALL THE INDIVIDUAL CHALLENGES ARE DONE WILL WIN A PAIR OF CROSSFIT REEBOK NANO 5.0'S OR A PAIR OF REEBOK WEIGHTLIFTING SHOES AS WELL AS BE CROWNED THE KING AND QUEEN OF OCTOBERPRESS AND TAKE HOME THE PRESTIGIOUS CFP2
"O.P.C CHAMPIONSHIP BELT " . LAST YEAR OUR MALE CHAMPION ETHAN RAZINHA AND FEMALE CHAMPION DEYSE RIKER TOOK HOME THE BELTS... WILL THEY REPEAT, OR WILL WE SEE A NEW KING AND QUEEN CROWNED??? ONLY TIME WILL TELL!
REGISTRATION FOR OCTOBERPRESS WILL OPEN MONDAY SEPT 28TH AND CLOSE SUNDAY OCTOBER 4TH..COST TO COMPETE WILL BE $30. OCTOBERPRESS WILL BEGIN OCTOBER 5TH AND END OCTOBER 31ST. WE WILL ANNOUNCE HOW THE SCORING WILL BE DONE AS WELL AS WHEN ATHLETES CAN BE SCORED BEFORE THE EVENT STARTS. WE HIGHLY ENCOURAGE ALL OUR MEMBERS TO PARTICIPATE IN OCTOBERPRESS BECAUSE IT'S A FANTASTIC WAY TO BENCHMARK YOU PROGRESS AS WELL AS PERSONALLY ALLOW YOU TO ASSES YOUR STRENGTHS AND WEAKNESSES TO GIVE YOU THE INFO YOU NEED AS TO WHAT YOU CAN WORK ON TO BECOME A BETTER ALL AROUND ATHLETE. THIS WILL BE A GREAT COMPETITION THIS YEAR, WE ARE ALL EXCITED TO SEE IT GO DOWN!!
PLEASE SEE COACHES FOR ANY QUESTIONS
Go support your local crossfitters this Saturday at Crossfit Cape Cod!
crossfitcapecod.sites.zenplanner.com Last years competition was a huge success with great feedback from the competitors. We are looking forward to a fun and challenging day for masters athletes! As we did last year we will open to Pre-Masters 35-39 and have categories for every 5 year increment after that up to 60+. There will be a mal…
[08/01/15] Tomorrow we will be closed to the general public due to our in house competition! Sorry for the inconvenience. We will be open regular hours on Monday.
[08/01/15] For everyone competing tomorrow in the battle of the box please be at the box at 8am!
Ok guys last wod!!!
Wod #3: "Hang Tight"
5 min to establish your 1 rep max weight on the hang clean
Wod #2: "Bumper Boogie"
Rd 1- 200m run carrying 1st bumper plate
Burpees (same # as your bumper plate weight)
Rd 2- 200m run carrying 2nd bumper plate
Wall balls (same # as your bumper plate weight)
Rd 3- 200m run carrying 3rd bumper plate
K bell swings (same # as your bumper plate weight)
1st bumper plate weight:
2nd bumper plate weight:
3rd bumper plate weight:
Time cap: 9 min
Here it is!!! Wod #1 for the Battle of the Box!!
Wod #1: "Ash's Dash"
Chipper with a 6 min time cap
50 overhead walking lunges
40 box jumps / step ups
30 hr pushups
20 du's / 60 singles
10 shoulder to overhead
Lunges- 25/ 45# rx
15 / 25# scaled
Shoulder to overhead- 75 / 115# rx
55 / 85# scaled
*it's a chipper so one time through as fast as you can!
Next Sunday at our in house comp, 'Battle of the Box', we will be having a special guest to help our athletes recover a little better. Our friend Leah Knowles will be setting up a spot at the box to give massages free of charge! Can't wait! It's only a week away. If you haven't signed up yet get going!!! Registration is closing soon & what are you waiting for?!?! Only $15 and it will be a blast! Let's go!!
[07/24/15] Announcement! There will be no Saturday morning class this week!! Spread the word. Both coaches will be away for a competition. Sorry for the short notice.
My name is Guerby , Certified international personal trainer located on Cape cod Mass. My purpose it's help those Individuals to reach the fitness goal. My training style varies from gym atmosphere to outside training.
YDSC teaches the ideals of good sportsmanship, honesty, loyalty and teamwork through programs of organized, competitive soccer play and program design.