Hope everyone had a great 4th of July!

Hero week continued at CrossFit Hyannis today.  We had a good showing this morning with members kicking off the holiday with “Manion.”

Cam and Tim  decided to do their own hero WODs and get their names on the board. Cam completed DT and Tim took on JT.  Both did a great job.

The hero WODs continue tomorrow.


Three rounds for reps of:

155/105 pound Squat cleans, 1 minute

20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

245/155 pound Deadlifts, 1 minute

Burpees, 1 minute

155/105 pound Jerks, 1 minute

Rest 1 minute

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.


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