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).


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