Starting Today

Monday, March 16, 2020

After much deliberation and taking into consideration the health and safety of our members, families, and ultimately our community at large we have decided to close our doors for at least one week and move to a virtual fitness experience effective Monday, March 16th until Sunday March 22nd.  At that point we will reassess, potentially keeping our doors closed for another week based on reports at that time.

This was a hard decision to make, but we ultimately need to look out for the greater good and do our part to contribute to social distancing and flattening the curve.  We make this decision from a place of care for our members and our entire community and hope you understand. We’ve taken the time to step back and see the big picture, and know that this is the right thing to do and hope you understand.  

With all that being said- we are fully committed to continuing to help you reach your fitness goals during this time.  Ways we plan on doing that:

  • An at home workout will be posted daily that will need limited or no equipment to do. We are available for any and all questions regarding workouts, and if you have any questions on scaling, modifying, etc. reach out to us.  We encourage you to log in on Wodify to post your scores, how you made the workout your own, etc.  
  • We will offer regular running workouts- what better time to get outside and improve your aerobic capacity?  
  • We will be posting regularly to show movements, review workouts, etc.  Have questions or something special you want to work on while you’re home?  Let us know.
  • In the days to come we will be offering various “challenges” to CFHY members- be on the lookout for ways to stay engaged and get fitter.
  • During the time our doors are closed, we will be offering one-on-one check ins for all members interested.  We can use this as an opportunity to discuss your goals, nutrition, fitness, etc. If interested, reach out to Katie.
  • We will be having a CFHY virtual book club- get ready to work on your mindset.  Book to be announced soon.  Not a reader?  We’ll choose something you can listen to :)
  • For CFHY members interested in borrowing certain equipment (KBs, DBs, bands) Katie will be at the gym from 10-noon on Monday, March 16th (or contact Katie if you can’t make it at that time).  

With all of this we are hoping to stay as united as possible- a big reason CrossFit Hyannis is special is we are a community and we plan on remaining one throughout this time and have no doubt we will come out stronger and more unified than ever.  We thank you for your understanding and continued support  

If you have any questions please contact


3 Rounds

2:00 On/1:00 off For Max Reps

-10m Shuttle Sprint

– Step Ups (Use a bench, chair, etc.)

-Jump Squats

Cash Out:

100 Push Ups For Time

*Record your time!  Go to your knees if you need to keep moving!

*WOD Notes:

-Pro Tip: There are plenty of free timer apps out there- now is a good time to find your favorite.  Check out “PushPress Timer Free” as a starting point.

– For the shuttle sprints, set up cones (or whatever you have) 10m apart.  Each 10m sprint counts as a “rep.” (10m is 32 feet- don’t have a way to measure? Guesstimate or see image below for reference.)

dino 10m


– On the step ups- use what you have, but choose something challenging (bench, chair, etc).  If you have a weight (DB, KB, small human) hold it during your step ups.  Nothing to step up on?  Do reverse lunges.

– Jump squats- BE EXPLOSIVE and make it burn.  Commit to getting height on each jump and not letting yourself take the easy way out.

Remember to log in to any class on Wodify to post your score, we’d love to see what your doing on social media (@crossfithyannis), and reach out if you have questions (e-mail, or message FB or Insta).


Burpee Box Jump Hell

Friday, March 13, 2020


Push Press

12-10-8-6-4 with :02 negative each rep (no bounce at bottom)

*12 Banded Rows After each set


100 Burpee Box Jumps (24/20)

*Every minute on the minute perform 5 Push Press (115/75).  Start with Push Press.


No 6:30pm Class Tonight!

Thursday, March 12, 2020

***REMINDER: There is not 6:30pm class tonight due to the Jump Rope Seminar!


Every :45 for 10 sets:
1 Clean and Jerk


3 Rounds

35 Wall Balls (20/14 to 10′)

10 Cleans (135/95)

5 Push Jerks

The Good Life

Wednesday, March 11, 2020


Bench Press


*20 alt. bent over DB row after each set



Front Squat (95/65)


Rest 2:00 


Back Squat

Toes to Bar

Rest 2:00


Overhead Squat

Sit Ups


It Takes What It Takes

Tuesday, March 10, 2020

Partner Conditioning

AMRAP 12, with a partner:

1000m Row

30 DB Thrusters (50/35)

15 Devil’s Press

*Share work as desired. 100m is 1 rep




Double Unders

Sit Ups


Bike and Squats

Monday, March 9, 2020


5 Rounds

:30 Assault Bike

R1- 8 Back Squats

R2- 7 Back Squats

R3-6 Back Squats

R4- 5 Back Squats

R5- 4 Back Squats

Rest 2:00


4 Rounds

20 Burpees Over DB

30 Alt. DB Snatch

40 DB Goblet Lunge (50/35)IMG_4377

*Reminder there is no 6:30pm class on Thursday due to the Double Under Seminar.

Hey guys!  We are committed to keeping everyone safe and healthy always.  Know that we are continuing to do what we can to make the gym as clean as possible, and ask you to help us by adhering to the following policies below.  We have disinfectant spray available, so please use it and wipe down your equipment after use.  Thank you.


Go Fast, Take Chances

Friday, March 6, 2020

Conditioning EMOM

EMOM 12, alt.:

Odd: 6 Dual KB Front Squats + 5 KB S2OH + 4 Reverse Lunges

Even: 6 Box Jumps (40/30)


10 Lateral Barbell Burpees

15 Pull Ups

25 OHS (95/65)

50 Lateral Barbell Burpees

25 OHS

15 Pull Ups

10 Lateral Barbell Burpees



Thursday, March 5, 2020


Every :45 for 10 sets:
1 Clean and Jerk


10 Clean and Jerks (185/125)

100 Double Unders

8 Clean and Jerks

80 RKBS (50/35)

6 Clean and Jerks

60 Wall Balls

4 Clean and Jerks

40 KB Goblet Squats

2 Clean and Jerks

20 T2B


Grab a Buddy and Settle In

Wednesday, March 4, 2020


With a partner, sharing work as desired one person working at a time (except synced squats):

50 DB Box Step Overs (50/35s to 24/20)

100 Cal Bike

100 DB Thrusters

100 Cal Row

100 DB Hang Clean and Jerks

100 Synced Air Squats

50 Devil’s Press


Go So Hard

Tuesday, March 3, 2020


4 Rounds

250m Row 

4 Front Squats

(1:00 cap on row)

2:00 Rest



15 Deadlifts (225/155)

30 Sit Ups