Fight Gone Bad


“Fight Gone Bad!”

Three Rounds of:

Wall Ball (20/14 to 10 ft target) (reps)

Sumo Deadlift High-Pull (75/55) (reps)

Box Jumps (24/20) (reps)

Push Press (75/55) (reps)

Row (calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is given before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to January 24


Words can’t express my gratitude to the entire CrossFit Hyannis community for your participation and support of the 31 Heroes Project.  It was a great day and we raised nearly $1300 to help support the following organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program, and the memorial funds of each of the men killed in action August 6, 2011.  Beyond that it was a blast watching our members throw down and get after it.  I look forward to many more memorable moments, epic days, and good works as the CFHY family.

As many of you know one of our members, Michelle Tavano, will be heading in to surgery today to remove a benign, non-cancerous tumor from her brain.  Michelle has been with us since the beginning and is one of the strongest, most inspiring, and kind woman I have ever met.  Please keep her and her family in your thoughts and prayers today and in the weeks to come!  We know she’ll be back stronger and more fired up than ever soon!



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