Monday- let’s get it!

Monday, August 5, 2019


EMOM 12, alt.

Odd: 2 Hang Cleans

Even: 40 Double Unders


6 Rounds

12 Push Jerks (115/75)

6 T2B

12 Hang Cleans (115/75)



Friday, August 2, 2019


Back Squat



2 Rounds


10 Front Rack Lunges (115/75)

10 Back Squats

Rest 2:00


10 Hang Snatch

10 Box Jumps (24/20)

Rest 2:00


CFHY Athlete of the Month: Pablo!

The CrossFit Hyannis Athlete of the Month for July is Pablo Martinez.  Pablo is an animal, there’s just no other way to say it. Pablo has been a member of CFHY since literally day one and since the very beginning he has not only put his full effort forth every day at the gym- he has also done so much for our community and gym and is always willing to lend a hand.  As you likely know, Pablo was instrumental in getting our new location ready- but it’s hard to put into words just how much he did. Over the last two months he has been working extremely long days- often working past midnight then coming to the 5:30am class in the morning and crushing it (and probably beating you, whoever you are reading this- no offense).  When it was pointed out that he could sleep in if he wanted to he replied how important it is to stay in the routine of getting up, because once you break that routine it can be hard to get back into it. So wise. From an athletic perspective, Pablo proves that hard work and tenacity can bring you a long way. No matter the workout Pablo brings his A game and pushes those around him, and always cheers on and supports those working around him.  He’s also been known to tack on some extra miles to make sure that no one has to run alone at the end of a workout. What a good guy. It’s easy to see Pablo as just a bodyweight/gymnastics ninja, but what’s really impressive is how strong he is particularly for his bodyweight. A huge thanks to Pablo for all he’s done for the CrossFit Hyannis community over the years!


pablo clean

Thank You!

Thursday, August 1, 2019




*5-10 Strict Pull Ups after each set



Deadlifts (155/105)

Push Ups

*35 DU after each set

A huge thank you to everyone for making our first day at our new location on Plant Road so great- awesome energy, awesome people- we are so lucky, thank you!  We have been eager to get everyone over there- it feels like home now.  We are looking forward to lots of great new memories, gainz, and good times.


See You on Plant Road!!!

Wednesday, July 31, 2019



1 Clean + 1 Hang Clean + 1 Jerk



Shoulder to Overhead (135/95)

Air Squats



Power Cleans (135/95)

Pistols (Each leg)



Clean and Jerk (135/95)

Front Squat (135/95)

TODAY IS THE DAY!  We have officially moved to 15 Plant Road!  We’ve been working hard to get it ready and hope you love the new space!  It will certainly be an adjustment as everyone figures out their new spot, the lay of the land, etc. but we’re excited for the change! I’m sure as we get settled in we will rearrange some equipment, play with the perfect place for everyone to set up, etc. and soon enough it will feel like home.  If you’re a creature of habit- have no worries, we’ll help you through it.

A huge thank you to everyone who for your support during this project- from moving equipment, cleaning, setting up the rigs, gluing down the floor, bringing over food for the workers, lending a supportive ear, and everything in between- we are so grateful to have such an amazing community and we are pumped to bring that community to our new home on Plant Road. And of course thank you to Pablo, Erik, and Tom and Michelle for going above and beyond in their efforts to create the perfect home for CrossFit Hyannis.

A few notes on parking- there are 24 marked spots at the new gym.  The majority of the time we don’t anticipate any issues- and have no doubt we will settle in to a routine that works for everyone.  Also- the area behind the parking spots must be left open to allow access to the back of the building (so don’t park against the fence).

We can’t wait to see you on Plant Road!!!

Last Day on Center Street

Tuesday, July 30, 2019


3 Rounds

40 Russian KBS (55/35)

20 Sit Ups

40 Single Arm KB Shoulder to Overhead (switch every 10 reps)

20 Sit Ups

20 KB Snatch (switch every 5 reps)

20 Sit Ups

Post WOD
3 Rounds

1:00 KB Front Rack Wall Sit

14 Alt. Jump Squats

Rest 2:00 between sets

Hey everyone!  Today will be our last day on Center Street.  Beginning on Wednesday we will be at our new location on 15 Plant Road.  We’re excited for a great last day at our current location and our move to our new facility!

pablo kb hold

Moving and Grooving

Monday, July 29, 2019 (ON CENTER STREET)


Cone Sprints

*On coach’s call.


1600m Run

50 Burpees

800m Run

35 Burpees

400m Run

20 Burpees

Hey everyone!  Today (and tomorrow and maybe Wednesday) we will still be holding classes at our current location on Center Street.  We have started the process of moving equipment to 15 Plant Road- a huge thank you to everyone who helped!  So, please note- there is limited equipment in the gym currently if you are planning on doing work outside of class.  We’re looking forward to a great week of leveling up, embracing change, and getting after it!


Happy Friday! Update on Move…

Friday, July 26, 2019

Partner Conditioning

With a Partner, I Go/You Go Rounds

200/150m Row

6 Burpees Over Rower


25 Wall Balls (20/14 to 10′)

15 Hang Snatch (95/65)

15 Overhead Squats (95/65)

25 Wall Balls


We are SO PUMPED to be moving to our new location at 15 Plant Road in Hyannis at some point next week.  We are still waiting on a few things to finish up- it will likely be mid week next week.  Please check here and our social media accounts for an update.

Our plan is to not miss a beat- we will begin moving equipment this weekend (while keeping Center St. location open) and will have regular classes on Monday at our current location on Center Street.  Note that there will be limited equipment at the gym on Sunday and the beginning of next week- thank you for your understanding on this.

We’ve been blessed with many great memories on Center Street over the last seven and a half years, and are excited to bring our community to a new home down the road.  We have been working extremely hard to get it ready- and want to give a HUGE thank you to Pablo for all of the work he has done over the last several months to get it ready.  We couldn’t have done it without him.

We realize many people are creatures of habit and change can be hard- but we have no doubt you’ll love our new home and hope you enjoy finding your new perfect spot to set up, your new favorite pull up bar, and everything else.

Thank you everyone for your support and understanding through this transition.  We are excited to get rolling on Plant Road and keep doing what we do!


Thursday, July 25, 2019


Every :30 for 8 minutes:

1 Clean and Jerk


On a 20 minute clock,

Run 1 mile

Then perform as many rounds as possible in the remaining time of:

11 C2B Pull Ups

11 Clean and Jerks (135/95)


Just Keep Rolling

Wednesday, July 24, 2019

Conditioning EMOM

EMOM 12, alt:

Odd: 20 Alt. Jumping Lunges

Even: 15/12 Cal Row, 12/9 Cal Bike, or 200m Run


4 Rounds

40 Double Unders

30 Sit Ups

20 DB Shoulder to Overhead (switch every 10 reps) (50/35)