Hero Week

         HERO WEEK

In honor of our country’s birthday, this week will be Hero Week at CrossFit Hyannis.  We will be doing a hero workout each day to honor those who have given their lives to defend our country, both at home and abroad.  Take the time to read the brief bios about the Hero who the workout is about, take a moment to show respect for the families of those who have died in service to our country, and remember how blessed we are to be able-bodied and capable of working out each day.

I would also like to thank all of the members of CrossFit Hyannis who have served in the armed forces and are firefighters and police- we are blessed to have you as part of our family and grateful for your service!

For the Fourth of July (Thursday) we will have open gym hours from 9-noon instead of our regularly scheduled classes.

Monday, July 1, 2013

Strength

Back Squat

5-5-5

WOD

“Rahoi”

AMRAP 12

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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