Lots going on!


2:00 Max Double Unders

2:00 Max Burpee Box Jumps (24/20 up and over box)


Cape Cod Carnival “The Main Event”

3 Rounds

3 Squat Cleans (135/95)

6 Front Squats (135/95)

9 Back Squats (135/95)


21 Pull Ups

15 Shoulder to Overhead (135/95)

Time Cap: 15 Minutes

The above WOD is “The Main Event” for the Cape Cod Carnival being hosted by CrossFit Cape Cod this Saturday, September 1st in Mashpee.  I encourage all those who can attend, either to spectate or participate, to do so.  It is going to be a great day for a great cause, and a wonderful way to show the support of CFHY.  All proceeds will go to Nicole Briggs, a 7 year old who was recently diagnosed with cancer.  Please visit CrossFit Cape Cod Carnival for more details or ask Katie if you have any questions!

In addition to the Cape Cod Carnival there are a lot of fun things coming up, so here’s some information!  Check the Events section or see Katie for more info!!!


The Warrior Dash is September 15th- right around the corner!!!  Many have already registered, but if you haven’t and would like to, visit the Warrior Dash Website.

Michelle Tavano’s friend’s Cheryl and Mitch have invited us for an EPIC after party.  They have a nice home 1/2 hour away from Gunstock and he is putting together a Pig Roast. There will be kegs of home-made beer (not sure if it’s paleo or not…) and a  Fun Band (60s style).  They are asking $10.00 a head to cover the expense but will supply pretty much everything and everyone is welcome to stay on property if they bring a tent.  It should be really fun- he goes all out!!!  If you are interested there is a sign up sheet at the gym- sign up soon so I can get it to Michelle!


Feeling like you want to dial in your nutrition and take things to the next level?  Get excited for this NATIONAL paleo challenge.  It begins on September 17th and runs for 9 weeks.  CrossFit gyms from across the country are participating and there are $80,000 worth of prizes up for grabs.  CrossFit Hyannis is already registered- so jump on Lurong Living Challenge to get more info and register if you’re up for the challenge!


If you’re interested in competing in CrossFit this competition on Septemer 29-30 has RX, scaled, and Master’s divisions.  CrossFit Hyannis already has several athletes signed up and is hoping to have more!  Visit The Garage Games for more info and to register, and see Katie with any questions.


Held in Newport, RI on October 6 (at 10:00pm) this event is going to be EPIC. The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where – from start to finish — a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up- you can do it here.  Even better- use the code “CFHyannis” to sign up for the Challenge and get $20 off.

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