Monday November 20, 2017

***Fall clothing order starts now! There is a order sheet in the gym, deadline to place your order is Tuesday 11/28!***

1) Deadlift:

10×3 @ 70%

*touch and go, “speed sets”, maintaining stability for each set moving quickly off the floor.

2) “Mary Meets Cindy”

AMRAP 10

5 Handstand Push Ups

10 Pistols, alternating

15 Pull Ups

Then immediately into:

AMRAP 10

5 Pull Ups

10 Push Ups

15 Squats

Friday November 17, 2017

***Thanksgiving Holiday schedule:

Monday & Tuesday – Regular classes

Wednesday – No 6pm class

Thursday – No Class, 9am Earn Your Turkey 5K, 10-12 Open Gym

Friday – Class @ 9am, Bring a Friend Day!!!***

———————–

1) EMOM 10

2 Front Squats, @65%

2) “The Ghost”

6 rounds

1 min max cal row

1 min max burpees

1 min max DUs

1 min rest

(score is total reps)

Thursday November 16, 2017

***Big competition weekend for the CF 128 crew!!!

Saturday 11/18 – Kevin M. and Zach are competing at CrossFit Resilience in Hopkinton

Sunday 11/19 – Mike D. and Nate are competing at CrossFit Exclamation in Burlington

If you see these guys around the gym the next couple days make sure to wish them luck this coming weekend! I’m sure they would love the support if anyone wants to hit up the competitions and cheer away Saturday or Sunday!***

1) Bench Press:

5×5, increasing weight, don’t go to failure!

2) “Pink Slip”

AMRAP15

10 Deadlifts (275/185)

30 Wall Balls (20/14)

250m Row

Wednesday November 15, 2017

1) Skill: Turkish Get Ups

2) Accessory Work:

a) HSPU’s 3×10 or Push Ups 3×20

b) DB Rows, 3×8 each arm

c) Sit Ups, 3×25

3) “Game Changer”

For time:

10 Turkish Get Ups (53/35) (5 each side)

20 Thrusters (135/95)

30 Burpee Box Jumps (24/20)

*8min time cap