CFHY December Athlete of the Month- Denise McDowell!!!

The CrossFit Hyannis Athlete of the Month for December 2018 is Denise McDowell.  Over the last several months Denise has been one of the most committed members of CrossFit Hyannis- not only showing up daily and working hard throughout the class but also putting in extra time running each day post-workout.  From the moment she sets foot in the gym she is getting after it- using her time to work towards her goals.

Since starting at CrossFit Hyannis she has made HUGE improvements- getting stronger, faster, fitter and healthier each day.  As always, the hallmark to this type of improvement is consistency- which Denise has mastered.  She shows up, works hard, and always has a positive attitude.  She is supportive to those around her and her presence in the gym is always uplifting.

Denise is a perfect example of what we love about our CrossFit Hyannis members- hard working, great attitude, supportive, and relentless.  We love having Denise at CFHY and look forward to her continued progress- keep it up!

Denise McD AOTM

discipline insta

Chad

Today we have open gym from 10-1:00pm, hope to see you there!  (No other classes today).  You may do the workout below or use the gym for normal open gym.

Tuesday, January 1, 2019

WOD
“Chad”

1000 Box Step Ups (20’ box, 45/25lb ruck)

*Scaling options include doing 500 step ups, doing the workout with a partner, stepping to a smaller box, and/or using no weight (or a combination of these!)

Chad W

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with three friends. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

To read more check out this article: Chad

Small, Consistent Wins. EVERY DAMN DAY.

Happy New Year’s Eve!!!

Today we have a normal morning schedule (5:30am, 6:30am, 10:00am classes and Open Gym 11:00-12:30, and NO EVENING CLASSSES).

Tomorrow (Tuesday) we have open gym 10-1:00pm- a workout will be posted.

Monday, December 31, 2018

WOD

2 Rounds

50 Air Squat

50 Push Ups

50 KBS (55/35)
50 Sit Ups
50 Burpees

Small wins

 

Let’s Party!!!

Friday, December 28, 2018

Strength

Jerks

6-6-6@ 75%

3-3-3 @ 90%

WOD

3 Rounds

30 DB Snatch (50/35)

20 Toes to Bar

15  Burpee Box Jumps (24/20)

CFHY Holiday Party 2018

CFHY Annual Holiday Party and 7 Year Anniversary Party!!

The party is Saturday, December 29th at 6:00pm- we hope to see you there!

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.

CFHY Holiday Schedule 2018

That’s A LOT of workouts…!

Thursday, December 27, 2018

Strength

Deadlift

9-7-5-3

*Increase load each set.

*5 Dips after each set

**Compare to 12/14

WOD

50-40-30-20-10

Wall Balls (20/14 to 10′)

10-8-6-4-2

Power Cleans (185/135)

December 26th marked the 7 Year Anniversary of CrossFit Hyannis- and now nearly 100,000 workouts later we’re stronger than ever. Thank you to everyone who’s been part of the journey and community thus far- we are fired up for the future and continuing to work hard, have fun, get fit, and pursue better every day with all of you. THANK YOU, THANK YOU, THANK YOU.

CrossFit Hyannis_ 7 Years

Spread the Word- CFHY Boot Camp!

Wednesday, December 26, 2018

Strength

Back Squat

6-6-6@ 75%

3-3-3 @ 90%

WOD

5 Rounds
6 Deadlifts (155/105)
5 Power Cleans
4 Front Squats
3 Push Jerks
50 Double Unders

Have friends who have been hesitant or intimidated to start CrossFit? Know someone who could use a jump start in the New Year? Help us spread the word! This class is also appropriate for current CrossFitters who want an extra sweat session 3x per week.

We are starting a 6-Week Session of CrossFit Hyannis Boot Camp Class on January 2nd running through February 8th (*No class 1/18 or 1/21). Classes are Monday, Wednesday, Friday at 9:00am.

CFHY Boot Camp will still be constantly varied and high energy/intensity, community-based, and focus on conditioning but WILL NOT INCLUDE heavy barbells or high-skill gymnastics. Just like all of our classes at CrossFit Hyannis ALL fitness levels are welcome, but this may be a great place to start for those who may not want to dive right into CrossFit classes.

We will focus on conditioning and endurance- such as rowing, biking, jumping rope, etc. and will also incorporate dumbbells, kettlebells, bodyweight exercises, etc. Make no mistake- you will get a GREAT WORKOUT in and each class session will be different and challenging it it’s own way (whether you are brand new to fitness or a seasoned pro). All workouts can be scaled and modified to meet you where you are currently at with your fitness- this is the perfect opportunity to get healthier and fitter no matter where you’re currently at!

The cost for the full 6 Weeks is $200 for non-members, ($100 for CFHY members). This includes an initial one-on-one session to go over goals and a nutritional consult, 15 class sessions, guidance and access to coaches (Katie and Bridget) over the course of the six weeks, and an optional free CrossFit Hyannis Introduction Class and free week of classes at CrossFit Hyannis upon completion of the 6-Week Boot Camp if desired.

Drop ins are also welcome (no introduction class needed)- $20 for non-members and $10 for CFHY members.

We can’t wait to get started- if you have questions or are interested in signing up e-mail info@crossfithyannis.com

CFHY Boot Camp Blue

Merry Christmas!

Tuesday, December 25, 2018

MERRY CHRISTMAS!!!

We are closed today- enjoy the day!

CFHY 12 Days of Christmas

We have open gym today 9-noon; hope to see you there!

Monday, December 24, 2018

“CFHY 12 Days of Christmas”

1 Clean and Jerk (165/115)
2 Squat Cleans (165/115)
3 Deadlifts (165/115)
4 Pull Ups
5 Box Jumps (30/24)
6 Bar Facing Burpees
7 KB Swings (70/55)
8 Hand Release Push Ups
9 Wall Balls (20/14 to 10′)
10 Alt. Pistols
11 Row 10 Calories
12 Front Squats (165/115)

*After completing the first movement go back and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 Squat Cleans + 1 C&J, then 3 Deadlifts, 2 Squat Cleans +1 C&J etc. (Like the song!)

CFHY Holiday Schedule 2018

CFHY Holiday Party 2018

Holiday Schedule!

Friday, December 21, 2018

Strength

Push Jerks

6-6-6@ 72.5%

3-3-3 @ 87.5%

WOD

“Hate” (CompTrain)

6 Rounds

6 Thrusters (135/95)

6 C2B Pull Ups

6 Bar Facing Burpees

HOLIDAY SCHEDULE:

Monday, December 24th- Open Gym 9-Noon

Tuesday, December 25th- Closed

Saturday, December 29th- CFHY Holiday and 7 Year Anniversary Party 6:00pm

Monday, December 31st- 5:30am, 6:30am, 10:00am, Open Gym 11-12:30, No Evening Classes

Tuesday, January 1st- Open Gym 10:00am-1:00pm

CFHY Holiday Logo

 

CFHY Boot Camp Class- Spread the Word!

Thursday, December 20, 2018

EMOM 12, alt:

Odd: 6 Double KB Front Squats + 6 KB Reverse Lunges

Even: 30 Flutter Kicks

WOD

AMRAP 12

3 Wall Climbs

25 Air Squats

6R/6L DB Hang Clean and Jerk (50/35)

Help us spread the word about CrossFit Hyannis Boot Camp Class!

CFHY Boot Camp Blue

We will be starting a 6-Week Session of CrossFit Hyannis Boot Camp Class on January 2nd running through February 8th (*No class 1/18 or 1/21). Classes are Monday, Wednesday, Friday at 9:00am.

CFHY Boot Camp will still be constantly varied and high energy/intensity, community-based, and focus on conditioning but WILL NOT INCLUDE heavy barbells or high-skill gymnastics. Just like all of our classes at CrossFit Hyannis ALL fitness levels are welcome, but this may be a great place to start for those who may not want to dive right into CrossFit classes.

We will focus on conditioning and endurance- such as rowing, biking, jumping rope, etc. and will also incorporate dumbbells, kettlebells, bodyweight exercises, etc. Make no mistake- you will get a GREAT WORKOUT in and each class session will be different and challenging it it’s own way (whether you are brand new to fitness or a seasoned pro). All workouts can be scaled and modified to meet you where you are currently at with your fitness- this is the perfect opportunity to get healthier and fitter no matter where you’re currently at!

The cost for the full 6 Weeks is $200. This includes an initial one-on-one session to go over goals and a nutritional consult, 15 class sessions, guidance and access to coaches (Katie and Bridget) over the course of the six weeks, and an optional free CrossFit Hyannis Introduction Class and free week of classes at CrossFit Hyannis upon completion of the 6-Week Boot Camp if desired.

Drop ins are also welcome (no introduction class needed)- $20 for non-members and $10 for CFHY members.

We can’t wait to get started- if you have questions or are interested in signing up e-mail info@crossfithyannis.com