September Athlete of the Month: Mike “Catch” Cacciapaglia!

Congratulations to Catch for being voted as the Athlete of the month for September.  If you see a sweet tank top at the HWTC odds are Catch is rockin it.  Catch was nominated for his endless support to the HWTC ranging from Friday afternoon Box washes to contonuosly improving his performance during the WODS.

Here is a little more info about Catch:

Hometown: Franklin MA

1. What do you do at Hanscom AFB?
B-2 Mission Planning, Program Manager

2. What got you interested in the HWTC?
Lots of friends who were doing it (CrossFit) and telling me I should try it

3. What motivates you to keep coming to the HWTC (What are your goals)?
The camaraderie, the coaches, the cool socks.. and of course TANK TOPS! My goal is to continue making strides and getting in better and better shape…

4. Making any progress to accomplishing those goals?
Yes, my squats are actually squats now…. I “WAS” that big guy with skinny legs.. and I can do pull ups now too…. thanks to all the help, not only from fellow athletes who cheer everyone on but the unrelenting coaches who really care… THEY ARE AWESOME! – When I started I told people I was Forty and Fat… feeling very fit now at Forty-one.

5. What are some ways HWTC sets itself apart from other forms of fitness? Variety in exercise, the coaches, the feeling of community with the athletes.. and did I mention the coaches?

6. What is your favorite WOD/exercise so far? I like them all, Filthy Fifty is my fave.

7. What is your least favorite WOD/exercise so far? Snatches!!

8. What is something that no one knows about you? I love wearing tank tops… jk.. I don’t think there is something that no one knows about me.. pretty transparent..

9. How can other people relate to your story? I am an forty-something with wife/kids and a time consuming commute, with no time for much more then what I already do, so getting so much benefit both mentally and physically from CF is a “no-brainer”

10. What is your most memorable moment at the HWTC? Day one… never forget it. Everyday since has been awesome too. Hi, My name is Mike and I am a CF junky.


Afternoon Class Schedule Change


Due to increased work commitments on our coaching staff, we will be holding only one (1) afternoon 1645 class until the shutdown is resolved. Please note the time shift to 1645!

Friday and Monday afternoon class will remain 1630.

We apologize for the inconvenience and hope that we can resume our normal class schedule soon!

-Coach Dan Han

2 October – The Chief

Warm Up: 2 min jump rope

3 Rounds

– 10 PVC  OH Squats

– 10 light wall balls

– 10 second handstand holds

Mobility: Wall Squat Stretch

Banded shoulder stretch

Forearm roll on bar

Skill Review: Double Under Practice

Progression Links 1, 2, 3

Strength: KB Snatch (53,35)

8 min EMOM – 4 reps each arm

*alternate arms between each rep

WOD: The Chief

5 Rounds of 3 min AMRAPs with 1 minute rest between rounds

Each 3 min AMRAP consists of:

– 3 Power Cleans (135,95)

– 6 Push-ups

– 9 Air Squats

*Athletes should push to keep number of rounds completed in each AMRAP consistent across the full WOD

1 October – Tank Top Tuesday!

Warm Up: 2 min jump rope

3 Rounds

– 10 PVC  OH Squats

– 10 sit ups

– 10 light KB swings

Mobility: Calf and Achilles mash

Back Extensions

Skill Review: Thruster Review

Strength: Thrusters 70-75% 1RM

8 min EMOM – 3 reps

*focus on form of squat and press


7 Rounds of 2 min AMRAP’s with 1 min rest between each round

Each 2 min AMRAP consists of:

– 30 Double Unders

– 7 Sumo Deadlift High Pulls (95,65)

– Max Burpees for remainder of 2 minutes

*Encourage athletes to attempt DU’s

*Each attempted DU counts as a rep for those working on DU