Friday, August 29, 2014


Goat Work

EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1 (reps dependent on movement)

-Even minutes: Movement 2

50 Box Jumps (24 / 20)
25 T2B
50 Wall Balls (20/14)
25 Ring Dips
50 Wall Balls (20/14)
25 T2B
50 Box Jumps (24/20)

(Master’s Chipper)

LABOR DAY SCHEDULE: We will have open gym from 10-1pm in lieu of regular classes.

CFHY Pool Party this Sunday!!!!

The CFHY Pool Party at the Winslows is this Sunday starting at 2:00pm (after 31 Heroes workout).  Friends and family are welcome.  Bring a side if you can- main course and beer provided!  Hope to see you there!!!!  Address: 232 Country Club Drive, Barnstable, MA

We will be doing the 31 Heroes workout this year at CrossFit Hyannis THIS SUNDAY.  YOU CAN SCALE THIS WORKOUT SO IT IS APPROPRIATE FOR YOU!  Heats begin at 9:30am and all are welcome.  It is a partner workout- if you don’t have a partner we will do our best to find you one that day!

Following the workout, we will be having our CFHY pool party at the Winslows house!!!  You do not have to do the 31 Heroes workout to come to the pool party, and family and friends are welcome at both events!


AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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