All the Squats, and Memorial Day Murph on MONDAY!

Friday, May 25, 2018


Overhead Squats


Front Squats


Back Squats



3 Rounds

15 Lateral Barbell Burpees
12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead


Run 800m

ashley squatReminder that Monday we will have one class at 9:00am and will be doing the workout Murph.  We can of course scale or modify this workout so it is appropriate for you.

We will also be doing a potluck after- please bring something to share for after the workout! (If you can’t, no big deal).

CFHY Murph 2018


Thursday, May 24, 2018


Goat Work
EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1

-Even minutes: Movement 2

*Reps dependent on movement
*Goal is quality not quantity



60 Air Squats

50 Abmat Sit-ups

40 KBS (55/35)


tina on bike

Memorial Day Murph on Monday!

Wednesday, May 23, 2018


EMOM 12, alt:

Odd: 15/12 Cal Row or 10/8 Cal Bike

Even: 2 Snatches


3 Rounds
400m Run
20 Alt DB Snatch (50/35)

10 R-Arm DB OH Lunges

10 L-Arm DB OH Lunges

For the seventh year we will be doing the workout Murph on Memorial Day at CrossFit Hyannis to honor Lt. Michael Murphy. We will be doing the workout at 9:00am with a potluck after- hope you can join us!

We can of course modify the workout so it’s appropriate for you- this is a great way to come together as a community and honor those who have died serving our country.

CFHY Murph 2018

Hold On!

Tuesday, May 22, 2018


“Cow Complex 2018″

12 Minutes to work to max OR 4-5 sets of:

3 Hang Cleans + 3 Front Squats + 3 Jerks + 3 Front Squats + 3 Hang Cleans


3 Rounds

35 Double Unders

9 Shoulder to Overhead (185/125)

35 Double Unders

6 Power Cleans (185/125)

35 Double Unders

3 Bar Muscle Ups

Chris clean

CrossFit Hyannis 4-Week Nutrition Challenge

Monday, May 21, 2018


2 Rounds


50 Wall Balls (20/14 to 10′)

25 T2B

Rest 2 Minutes


25 Burpee Box Jumps (24/20)

25 Pull Ups

Rest 2 Minutes

*Score is total reps- for scoring purposes a burpee is one rep, box jump is one rep.

CrossFit Hyannis Nutrition Challenge

June 4th – June 29th

What: A way to recommit to yourself by dialing in your nutrition and training, with the help and support of the CrossFit Hyannis community.

Our goal is to make this as easy as possible for everyone to get on board with, while offering support and guidance along the way.  We will have a shared Facebook group to help keep everyone accountable, offer and share recipes and tips, and share highs and lows as you work toward being your best you and reaching your potential.


  1. Weigh in at the gym between June 4-6th
  2. Crush it at the gym and with your nutrition from June 4th- June 29th
  3. Weigh in again between June 27th- 29th

You will choose which tier you want to do:

Tier 1:

  • $25 to enter
  • Commit to dialing in your nutrition in whatever way you choose

Tier 2:

  • $35 to enter
  • Receive macro calculation to follow over the course of the challenge along with resources and info to help track and make good food choices

Tier 3:

  • $75 to enter
  • Receive macro calculation and one-on-one check in and support from Bridget, along with initial consultation and weekly one-on-one check-ins over the course of the challenge

Each Tier will:

  • Weigh in/weigh out
  • Do benchmark workout at the beginning and end
  • Have access to FB group for support and questions
  • Be eligible for prizes
  • Commit to fueling their body well and feeling good

At the end of the Challenge there will be four winners:

  1. The male and female who lost the biggest percentage of body weight. They will each receive one-month free membership at CrossFit Hyannis.
  2. The male and female with the biggest overall improvement on benchmark workout. They will receive a CrossFit Hyannis t-shirt.

No matter where you are on your fitness and nutrition journey we hope you join us for the challenge.  There is strength in numbers, and we are stronger as community!  We recognize that not everyone wants or needs to lose weight, but no matter who you are this is an opportunity to refocus and recommit to fulfilling your potential inside of the gym and out.

There is flexibility in how you choose to approach the nutrition piece of this- the key is committing to the process, and taking advantage of having the support of the CrossFit Hyannis community behind you!

Sign up will be at the gym.

joe wall ball





Friday, May 18, 2018

Strength/Conditioning EMOM

Odd: 15/12 Cal Row
Even: 3 Tng Power Cleans




9 C2B

15 Power Cleans (135/95)

21 Squats

400m Run with plate (45/25)


Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

I Go/You Go

Thursday, May 17, 2018


Back Squat


With a Partner- 5 Rounds Each:

6 Squat Cleans (155/105)

12 Box Jumps (24/20)

6 each arm (12 total) DB OH Lunge, with other DB in Front Rack (50/35)

*One partner works while the other rests. I do 6 cleans, then you do 6 cleans, then I do 12 Box Jumps, then you do 12 and back and forth for 5 rounds each. 


Beast Mode

Wednesday, May 16, 2018




*15 Push Ups after each set



7 Deadlifts (315/225)

14 Lateral Barbell Burpees


Stay in the Fight

Tuesday, May 15, 2018

Strength/Skill EMOM

EMOM 12:

Odd: 6 Thrusters (155/105)

Even: 2 Rope Climbs


4 Rounds

200m Run

10 Right Arm KB Thrusters (55/35)

10 Left Arm KB Thrusters

3 Muscle Ups



Monday Madness

Monday, May 14, 2018



7 Power Cleans (155/105)

46 Double Unders

20 Cal Row

Rest 4 Minutes


7 Jerks (155/105)

23 KBS (55/35)

20 Cal Bike

Rest 4 Minutes


7 Front Squats (155/105)

23 Lateral Bar Hops

20 Burpee Pull Ups