WOD

“Barbara”

5 Rounds- Time each round

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

REST THREE MINUTES BETWEEN EACH ROUND

Did you know CrossFit Hyannis has middle school and high school kid’s programs?!?!

This summer CFHY has been home to many middle and high school kids who have been forging the future of elite fitness!  It’s been amazing to watch these kids not only become fitter and stronger, but also the impact it’s had on their level of self confidence.  As a CrossFitter you know how empowering it can be to do something you never thought possible- to go beyond your comfort zone and break through the barriers of your preconceived limitations.  Watching these young adults do that has been inspiring, and I look forward to the continued growth of our CFHY Kids program.

If you know of any middle school or high school students who you think would be interested in experiencing CrossFit, please let them know about our upcoming offerings:

Middle School (Grades 6-8):  Tuesday and Thursday from 3:15-4:15

High School (Grades 9-12):  Wednesday and Friday from 3:15-4:15

Pricing: All CFHY kid’s memberships will be monthly ($75 per month) starting on September 1st.  Space is limited and will be done on a first come first serve basis.

In addition to these classes, we will tentatively be working with Barnstable Recreation Department to have a kids program at Barnstable Intermediate School on Mondays from 2:45-4:30.  Check back or ask Katie for more details.

Skill

2:00 Max Double Unders

2:00 Max Burpee Box Jumps (24/20 up and over box)

WOD

Cape Cod Carnival “The Main Event”

3 Rounds

3 Squat Cleans (135/95)

6 Front Squats (135/95)

9 Back Squats (135/95)

Then:

21 Pull Ups

15 Shoulder to Overhead (135/95)

Time Cap: 15 Minutes

The above WOD is “The Main Event” for the Cape Cod Carnival being hosted by CrossFit Cape Cod this Saturday, September 1st in Mashpee.  I encourage all those who can attend, either to spectate or participate, to do so.  It is going to be a great day for a great cause, and a wonderful way to show the support of CFHY.  All proceeds will go to Nicole Briggs, a 7 year old who was recently diagnosed with cancer.  Please visit CrossFit Cape Cod Carnival for more details or ask Katie if you have any questions!

In addition to the Cape Cod Carnival there are a lot of fun things coming up, so here’s some information!  Check the Events section or see Katie for more info!!!

THE WARRIOR DASH and AFTER PARTY!

The Warrior Dash is September 15th- right around the corner!!!  Many have already registered, but if you haven’t and would like to, visit the Warrior Dash Website.

Michelle Tavano’s friend’s Cheryl and Mitch have invited us for an EPIC after party.  They have a nice home 1/2 hour away from Gunstock and he is putting together a Pig Roast. There will be kegs of home-made beer (not sure if it’s paleo or not…) and a  Fun Band (60s style).  They are asking $10.00 a head to cover the expense but will supply pretty much everything and everyone is welcome to stay on property if they bring a tent.  It should be really fun- he goes all out!!!  If you are interested there is a sign up sheet at the gym- sign up soon so I can get it to Michelle!

LURONG LIVING NATIONAL PALEO CHALLENGE

Feeling like you want to dial in your nutrition and take things to the next level?  Get excited for this NATIONAL paleo challenge.  It begins on September 17th and runs for 9 weeks.  CrossFit gyms from across the country are participating and there are $80,000 worth of prizes up for grabs.  CrossFit Hyannis is already registered- so jump on Lurong Living Challenge to get more info and register if you’re up for the challenge!

THE GARAGE GAMES EYE OF THE STORM AT CROSSFIT PROVIDENCE

If you’re interested in competing in CrossFit this competition on Septemer 29-30 has RX, scaled, and Master’s divisions.  CrossFit Hyannis already has several athletes signed up and is hoping to have more!  Visit The Garage Games for more info and to register, and see Katie with any questions.

THE GO RUCK CHALLENGE

Held in Newport, RI on October 6 (at 10:00pm) this event is going to be EPIC. The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where – from start to finish — a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up- you can do it here.  Even better- use the code “CFHyannis” to sign up for the Challenge and get $20 off.

WOD

400m Run with Med Ball

THEN:

4 Rounds

10 Med Ball Bur pees

20 Russian Twists with Med Ball

30 Wall Balls

THEN:

400m Run with Med Ball

AWESOME JOB WITH THE CHALLENGES!!!  WAY TO GET AFTER IT!!!

WOD

Part One

30 Squat Clean and Jerks (155/105)

10 Minute Time Cap.  These may be squat clean thrusters.

Part Two

“You Pick the Challenge”

Upon completion of the WOD pick at least three challenges to complete from the list below or create your own. You may do as many as you would like. You may also call out fellow CFHY members in your class (or other classes throughout the day) and challenge them if you would like. I will have a section on the board for “call outs.” Feel free to challenge others via our Facebook page as well…

Some important rules:

1. If you call someone out on a challenge you must also complete the challenge.

2. Any challenges deemed unsafe or too “excessive” may be vetoed by the coach (i.e.- You may NOT challenge someone to a PVC pipe fight to the death).

3. You do not need to accept a challenge given to you… but you do have to live with the consequences of turning it down.

4. Once you accept/begin a challenge you must complete it.

Some Challenge Ideas:

• · Max Box Jumps in 2 minutes
• · Max Pull Ups in 3 Minutes
• · Max Unbroken pullups
• · Max squats in 60 seconds
• · Max Farmer’s Carry
• · 20 Tire Flips for time
• · Max double unders in 2 minutes
• · 2K Row
• · Max Burpees in 7 minutes
• · Max unbroken wallballs
• · Max broad jump
• · Max rope climbs in 3 minutes
• · Handstand walk for distance
• · Max broad jump

Or anything else fun and safe you can think of

Skill/Strength

Yoke FUN!

Rob Orlando…

For all the ladies out there… oh hell yea.

WOD

4 Rounds

40 Double Unders

30 Box Jumps

20 KB Swings (55/35)

WOD

Run 1 mile for time.
15 Clean and Jerk 1/2 body weight
15 Deadlift bodyweight

15 Clean and Jerk 1/2 body weight
15 Squat body weight
15 Clean and Jerk 1/2 body weight
Run 1 mile for time.

The athlete should have his/her bars ready to roll so they can come right in from the run and get after it.  The idea is to run the mile, come in guns a ‘blazin, lift your weight, and run out the door for your second mile.

Your score will have three components:  the time it takes you to run your first mile, the time it takes you to run your second mile, and the total time it took for you to complete the WOD.  It is the athlete’s responsibility to note their time for the first mile, and the time they leave for their second mile.  As with any WOD, this WOD will be able to be scaled for those athletes not yet comfortable with running two complete miles.

Please be prompt to class and be ready to get right into the warm up, then crush the WOD.

BETTER EVERY DAY

When I was at Holy Cross playing hockey I spent countless tough, sweaty hours in the Varsity Strength and Conditioning Weight Room working with my teammates to improve our game and get just a little stronger, faster, better.  One of the great traditions that we had there was to always tap the “I Just Got Better” sign over the door on the way out.  It was a simple thing, but over my four years there I saw what an important tradition it was to all of the athletes at HC and one that helped bind us together and remind us of our continual improvement.   I’m excited to have a similar sign up at CrossFit Hyannis to act as a quick  and consistent reminder that each day you come here you get a little better… at life.