Unfortunately, it looks to me like the cap is going to be a big player today. The 700mb temps around 7.5C-9C dont seem so bad at first, but go down to 850mb and you have 15C-17.5C, which is roughly 85-90F when cooled adiabatically down to the surface. It also does not appear that the mid to upper level lapse rates are as good as they could be. A ETA Bufkit sounding from Rochester shows that even if a parcel can break the cap at its weakest point around 5pm, the environment above that will not be all that favorable for quickly accelerating the parcel. Seems to me like the only hope would be for higher dewpoints than predicted, so that lifted parcels can reach the LCL soon and the cap will become quickly lesser of an issue.
The WRF 4.5 km also seems to reflect this, not forming any convection until after dark along the warm front, and not until midnight along the cold front/dry line area.