CrossFit for Hope


Three rounds of:
Power snatch (75/55)
Box jump
Thruster (75/55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


CrossFit for Hope- June 9th, Reebok CrossFit One in Canton, MA -ALL ARE WELCOME!

This Saturday we, along with other CrossFit affiliates/athletes from across the state, have been invited to participate in the CrossFit for Hope fundraiser/WOD at Reebok CrossFit One in Canton, MA.  This is the world headquarters for Reebok, and they have a great gym and community there and are hoping to have an “epic” CrossFit event to help raise money for St. Jude’s Children’s Hospital.  Several of our athletes have already decided to make the trip, and I’m hoping that more will decide to come!  If you would like to participate and join us in representing CrossFit Hyannis, it’s not too late to register at

OR if you would like to come out to Canton, cheer on our athletes, and be part of an awesome CrossFit community event, let me know.  We will be leaving from CrossFit Hyannis this Saturday morning at 7:30. (We will still have open gym- Michelle “Mama CrossFit” will be there to man the fort!)

If you would like to sponsor one or all of our athletes you can go online at, or see them in directly.  If you’re free on Saturday, think about making the trip out to Canton- it’s going to be amazing.


Scores from the first week are posted at the gym.  If one teammate did not turn in their points, then the team score was not listed.  This weeks points will not be deducted for late submissions, but next week… we’ll see. It’s a close race- anybody’s game!


Each teammate may earn ten additional points this week (must be done by Friday, June 8th) by educating themselves on their goal.  If you watch three videos, read three articles, or some combination of videos/articles about the skill you are working on you will receive ten additional points for the week.  Below are a few resources to start with, but there is tons of good info out there!  You never know what little pointer will put you over the edge and help you reach your goal!

  • The CrossFit Journal-  There are many free articles/videos on this site, but for $25 a year you have access to an UNBELIEVABLE amount of content.  It’s well worth it.



Good luck working toward your goal!

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