CFHY Mission Statement

Thursday, December 14, 2017



Work to heavy single, then AMRAP @ 80%


4 Rounds

AMRAP 4, Rest 2

15 DL (225/155)

15 Wall Balls (20/14 to 10′)

15 Cal Row/Bike (alternate each round)

Do you know our mission statement at CrossFit Hyannis? In the following days we’ll be breaking it down and explaining how it shapes who we are, what we do, and why we do it. We hope this helps you better understand the big picture and the philosophy that shapes our community.

CFHY Mission Statement Poster1


Wednesday, December 13, 2017


Push Jerk

Work to heavy single, then AMRAP @ 80%



AMRAP 10 mins

30 Double Unders

15 Power Snatches (75/55)

Craig snatch

Row and Cleans

Tuesday, December 12, 2017



Work to heavy single, then AMRAP @ 80%


With a partner:

100 Cal Row

50 Power Cleans (95/65)

80 Cal Row

40 Power Cleans (135/95)

60 Cal Row

30 Power Cleans (165/115)

40 Cal Row

20 Power Cleans (195/135)

*One person working at a time, share the work as desired

CFHY Rowers

Believe in Yourself

Monday, December 11, 2017


Back Squat

Work to heavy single, then AMRAP @ 80%


8 Rounds
10 DB Hang Squat Cleans (50/35)
10 Push Ups
Duke Inspiration

20 Minutes of Fun.

Friday, December 8, 2017



Squat Clean + Hang Squat Clean



10 C2B Pull Ups

30 Double Unders

5 Squat Cleans (195/125)

30 Sit Ups

CFHY Holiday Logo

CFHY Annual Holiday Party and 6 Year Anniversary Party!!

The party is Friday, December 29th at 7:00pm- we hope to see you there!

(That day the only evening class we will have is at 4:30pm).

It will be a fun evening with drinks, hors d’oeuvres, and a Re-Gift Yankee swap! If you can, please bring a side to share!

Re-Gift Yankee Swap Details: Your gift must be something you already have or an item you would like to “re-gift.” Keep it fun.

Dress to impress. Feel free to bring a guest.

You got this.

Thursday, December 7, 2017


EMOM 10, alternating minutes:

3 Deadlifts @85%

3 Push Jerks @85%


35 Burpees


5 Rounds

5 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

5 Push Jerks (135/95)


35 Burpees


Go, go, go.

Wednesday, December 6, 2017

Strength Balance

3 Sets

A.) 60m suitcase carry

B.) 8 Ring Rows w/ :04 negative

C). 8 each side KB High Pull



20 KBS (70/55)

30 Walking Lunges

Post WOD

6 Sets of  Bike

:30 on/ 1:00 off

Boys on bike morning


Tuesday, December 5, 2017


Every :90 for 9 Minutes:

“MisFit Clean Complex”
All unbroken: Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk


50 Double Unders

15 Clean and Jerks (155/105)

50 Double Unders

30 Wall Balls (20/14 to 10′)

50 Double Unders

45 Burpee Box Jumps (24/20)

50 DU

30 Wall Balls

50 DU

15 C&J (155/105)

50 DU

Seth oh


She’s Back!

Monday, December 4, 2018


EMOM 10, alternating minutes:

3 Back Squats @85%

3 Press @85%


7 Rounds

7 Push Jerks (135/95)

7 T2B

7 Push Ups

Are you ever confused or forget what a movement is?  Brief video demos are now available under the “Video Demo” section under “Members” to help guide you.  This is a great resource, especially for newer CrossFitters, as you learn the language of CrossFit.  These are just basic overviews of what the movements are- always ask questions for further explanation at the gym.

Fran 2017Fran, our Elf in the Gym, is back!  She’ll be watching you to make sure you are working hard, hitting all the standards, being positive, and lifting others up!

CFHY November Athlete of the Month: Mary Hemeon

The CrossFit Hyannis Athlete of the Month for November is Mary Hemeon.  Mary joined us a few months ago after a brief hiatus from CrossFit- and immediately showed commitment and dedication to getting to the gym regularly. She is a tried and true 5:30amer, showing up in the dark ready to get to work.  Mary doesn’t waste any time when she gets to the gym at 5:20ish every morning- she immediately hops on a rower and then begins her warm up.  Time is our most valuable asset- and Mary doesn’t waste a second of the hour she spends at the gym in the morning.

Mary’s warmth and positivity are infectious, and she always introduces herself to people at the gym she doesn’t know and visitors- her smile welcoming all those who are in class with her.  Mary teaches high school, and I have no doubt her classroom is inclusive and her cheer helps her students learn and achieve what they are capable of.

Mary is more than just a woman with a positive attitude, however.  She is a badass.  A real life, strong, inspiring woman who shows up everyday before heading to work to commit to her health and training.  Mary is STRONG- we’re talking 200+ pound deadlift, 185lb back squat type of strong.  I’m pretty sure that my high math teacher couldn’t do that.  In fact it’s a good thing she’s so good at math- that’s a lot of weigh to add when she loads up the barbell like that!

Mary brings positivity, strength, dedication, and a smile to the gym every morning and we’re lucky to have her at CrossFit Hyannis.

Mary and Ainsley

Mary  Snatch