CrossFit Hyannis Powered by CapeFit Programming

We are CrossFit Hyannis Powered by CapeFit Programming

Looking for the workout?

It can be found on Instagram at @cape_fit and is posted the evening before.

CrossFit Hyannis members can also find it on Wodify- it is posted the evening before at 8:45pm.

We are proudly CrossFit Hyannis the gym- established in 2011 and serving our local community and visitors from around the world since then.  We pride ourselves on having a friendly and welcoming environment, professional coaches, an amazing community, a great facility and equipment, and well thought out, effective programming.

CapeFit programming is a way of helping us to spread what we do within the walls of our gym to more people, and over time we will continue to develop more programs to help people from around the world to get stronger, fitter, healthier and have fun while doing it.

If you’ve been following CrossFit Hyannis programming for awhile- you’ll see it’s what we’ve always done (and always striving to be better).   We’ve just give it a specific name to claim it as our own and share it with more people.

Since Day 1 we’ve programmed every day for CrossFit Hyannis- that’s eight and a half years/442 weeks- so somewhere over 2,210 days of programming… That’s a lot of workouts.  So although CapeFit was established in 2020- we’ve really been doing this a long time.

We use the CrossFit methodology along with a background in traditional strength and conditioning as a Certified Strength and Conditioning Specialist, a never-ending learning and research of best practices, and years spending every day at the gym coaching our members and refining what works best.  We love programming and spend hours each week making sure it’s just right, effective, and fun.  We have always programmed CrossFit Hyannis, and now CapeFit, to focus on GPP (general physical preparedness)- essentially we want our members and people following our programming to be stronger, fitter, healthier, and more confident.

We have big plans going forward on spreading CapeFit programming beyond our walls at CFHY and offering more speciality programs for both our members and people who can’t get to CFHY.  We’re really excited about this as it’s a great opportunity to share what we do with more people- and honestly it’s long overdue.

We’re excited to keep spreading and building upon what we’re passionate about and grateful you’re part of the journey.

So follow us at @cape_fit on Instagram and get to work!

CapeFit

6/26/20

Friday, June 26, 2020

Strength

Back Squat

5×5

WOD

AMRAP 14

15/12 Cal Bike

10 DB Step Overs (50/35s, 24/20)

8 DB Front Rack Lunges

6/25/20

Thursday, June 25, 2020

Strength

4 Sets

12 Dual KB Bent Over Row

30 Reps Dual KB Front Rack March

*Rest as needed between sets

WOD

4 Rounds

20 KBS (55/35)

50 Double Unders

20 KB Hang Snatch (switch sides every 5 reps)

Cash Out

400m Single KB OH Walk (switch arms as needed)

6/24/20

Wednesday, June 24, 2020

WOD

30-20-10

DB Hang Cleans (50/35s)

Air Squats

DB Shoulder to Overhead

Push Ups

DB Deadlifts

Sit Ups

Cash Out

100 DB Floor Press

6/23/20

Tuesday, June 23, 2020

Strength

OTM 8

Squat Clean + Hang Squat Clean

WOD

4 Rounds

AMRAP 3, Rest 1:00

12 Squat Cleans (135/95)

Max Burpees over bar in remaining time

After 4th round rest 1:00, then:
AMRAP 3

Max Squat Cleans (135/95)

*Score is total burpees done and squat cleans in last round

Cash Out

Tabata Plank

CFHY Powered by CapeFit Programming

Monday, June 22, 2020

Strength

EMOM 12, alt.:

Odd: Snatch + 2 Hang Snatch

Even: 45 Double Unders

WOD

4 Rounds

400m Run

500m Row

10 Power Snatch (95/65)

Hey CFHY Members!

A fun announcement- going forward we will be doing CapeFit programming at CrossFit Hyannis.  What is CapeFit programming?  It’s what we’ve always done, but we’re giving it a specific name to claim it as our own and share it with more people.

Since Day 1 I have programmed every day for CrossFit Hyannis- that’s eight and a half years/442 weeks- so somewhere over 2,210 days of programming… That’s a lot of workouts. I use the CrossFit methodology along with my background in traditional strength and conditioning as a Certified Strength and Conditioning Specialist, my never-ending learning and research of best practices, and years spending every day at the gym coaching our members and refining what works best.  I love programming and spend hours each week making sure it’s just right, effective, and fun.  I have always programmed CFHY to focus on GPP (general physical preparedness)- essentially we want our members to be stronger, fitter, healthier, and more confident and the aim of our programming is to accomplish those things.

How does this change things for you?  We are CrossFit Hyannis powered by CapeFit programming.  The biggest difference- instead of  the CFHY Instagram the daily workout will be posted for now on Instagram at @cape_fit (so be sure to follow @cape_fit for workouts, etc.)

We have big plans going forward on spreading CapeFit programming beyond our walls at CFHY and offering more speciality programs for both our members and people who can’t get to CFHY.  I’m really, really excited about this as it’s a great opportunity to share what we do with more people- and honestly it’s long overdue.  But again, for now the biggest change for you is the WOD will be posted on Instagram at @cape_fit

We’re excited to keep spreading and building upon what we’re passionate about and grateful you’re part of the journey.

Peace and Gratitude,

Katie Falkowski… I mean Ward

Owner/Head Coach

CrossFit Hyannis & CapeFit

CapeFit Logo

6/19/20

Friday, June 19, 2020

Strength

EMOM 8

1 Clean + 3 Jerks
WOD

50/40 Cal  Bike

30 Clean and Jerks (115/75)

40/30 Cal Bike

20 Power Snatch

30/20 Cal Bike

10 Front Rack Lunges (L/R is one)
Cool Down

5-10 minute walk, jog, or run

6/18/20

Thursday, June 18, 2020

Strength

Back Squat

4-4-4-4-4

WOD

AMRAP 14

500m Row

25 KBs (70/55)

*100m is 1 rep

 

6/17/20

Wednesday, June 17, 2020

Pre-WOD

EMOM 12, alt.:

Odd: 5 Devil’s Press

Even: 14 DB Plank Pull Throughs
WOD

4 Rounds

15 DB S2OH (50/35)

15 Push Ups

400m Run
Cash Out

4 Rounds

12 Bent Over DB Rows

20 Leg Raises over DB

 

6/16/20

Tuesday, June 16, 2020

Strength

EMOM 8

3 Deadlifts
WOD
6 Rounds

5 Deadlifts (225/155)

10 Lateral Barbell Burpees

25 Air Squats

Cash Out

4 Sets

12 Glute Bridge with :10 hold at top of last rep

30 Flutter Kicks