Squat 10,000/7500 Pounds


After a sufficient warmup (approximately 4 sets)…

Back Squat 10,000lbs/7,500lbs (option 1) or 5,000lbs/2,500lbs (option 2) in as few reps as possible.


Power Cleans (135/95)

9-15-21 reps

(Courtesy of Black Hills CrossFit)


The 31 Heroes Workout/ CFHY Summer BBQ

Bring your family and friends!!!

WOD for a good cause!!!

Eat good food!!!

Hang out with the CrossFit Hyannis Family!!!

On Saturday August 4th we will be hosting the 31 Heroes workout at CrossFit Hyannis, with heats beginning at 10:00am and running throughout the morning.  This is a great partner workout to honor the 31 heroes who were killed in action on August 6, 2011.  To officially register, get more information, and view the WOD visit www.31heroes.com All funds raised in 2012 will be split three ways going to the following organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program, and the memorial funds of each of the men killed in action August 6, 2011.

In addition, please sign up at the gym if you will be participating in the workout and let Katie know if you have a partner or if you need a partner.  We will of course scale the WOD as needed, so everyone is encouraged to participate.

White Lion Baking Company (http://www.whitelionbakingco.com/)will be there to share their paleo treats.  In addition, Reebok CrossFit will be on hand with some giveaways, prizes for the winners, and a chance to check out some of their CrossFit apparel.  It’s going to be a great day!!!!

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