Monday February 19, 2018

***Presidents Day***

**Only one class at 9am, Open gym 10-11am and 4-6pm**

“U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.”



6 Deadlifts (225/155)

7 Burpee Pull Ups

10 KB Swings (70/53)

200m Run

Friday February 16, 2018

***Still time to register for the 2018 CrossFit Open!!! Click HERE***

**Monday 2/19 there will only be ONE CLASS at 9am!! Open gym 10-11am and 4-6pm**

*We now have Atlas Bars for sale! Some of you had the opportunity to sample them Monday at Noon or Wednesday in the evening. You can not buy these in stores! They are only available at the gym!*

“Open Workout 17.1”

For time:

10 DB Snatch

15 Burpee Box Jump Overs

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

RX = 50/35, 24/20

Scaled = 35/20, 20 step ups are OK

*20 min time cap

Wednesday February 14, 2018

Ok guys, so a little more information about the CF128 Open Teams:

– The teams are going to be picked by the coaches, we will host a “draft night” were coaches will take turns picking their team (start sucking up to your favorite coach now!)

– Point will be scored more on participation then on what score you get in each workout

– As we have done in years past every Friday the Open workout will be scheduled in class. Friday night we would like to get as many people to participate as possible, “Friday Night Lights.” It’s always more exciting with a big group of people throwing down for the workout!

– If you ordered an Open T-shirt they should be here this week! Last year we did “Blackout Friday” because we ordered black shirts. This year it’s going to be “Red Friday” even if you didn’t order an Open shirt you can still wear any red t-shirt!

– How to earn team points are as follows:

1. Just for showing up for the workout (1pt)

2. Officially registering and posting your score every week (1pt)

3. If you are in the top three (RX or Scaled) in the gym for the workout (1pt)

4. Rocking a red tee on “Red Friday” (1pt)

5. Participating in Friday Night Lights (working out or just helping judge) (2pts)

6. All your teammates do the workout in the same class together (5pts)

– The coaches draft with be next Wednesday Feb 21 (day before the Open), make sure you are registered before then! You can still register after, you will just become a ‘free agent’ 😉


1) Squat Snatch

Build to Heavy single rep

2) “Warning Track Power”

For Time:

1000m Row

Followed by…

3 Rounds:

10 Squat Snatches (95/65)

20 Push Ups

30 Double Unders

*13 min time cap

Monday February 12, 2018

Athlete of the Month: Matt Lamoureux

“Don’t knock it until you try it is what they always say. I didn’t listen. For a long time, I was the classic Crossfit hater for all the usual unsubstantiated reasons. I was working out at Planet Fitness and BSC telling myself that I can do it on my own and this was just fine. Well as time went by and the results were stagnant I began to get bored, lazy and unmotivated. I knew it was time for a change.

Back in October 2016, I walked into Crossfit 128 for a one on one session with Suzie. She reviewed some skills and told me I was to do a 7-minute AMRAP: 7-calorie row, 7 wall balls and 7 burpees.  I said to myself “7 minutes, what is so hard about this.” As everyone reading this presumably does Crossfit, you know that 2 minutes into going as fast as I possibly could my ego was crushed and I was in for a rough 5 more minutes. I finished the workout collapsed on the floor and Suzie asked what I had thought. After slowly catching my breath, I stood up and said “Oh I am in!” I was hooked and I knew this was exactly what I was looking for. I walked out of the gym that day with a motivation level I had not felt in a long time.

Growing up I played every sport under the sun. From baseball and football to tennis and golf, if it was competitive I was in. Then I graduated from college, got a job and found myself without competitive sports for the first time in my life. It was not until that first morning with Suzie that my competitive spirit came rushing back. There are so many different ways and reasons to push yourself in Crossfit. Get your double unders, do a muscle up, the benchmark workouts and PR your lifts… just to name a few. Crossfit is the perfect combination of two of my favorite things: exercise and games.

Lastly and most importantly, the best part about Crossfit is the people. The reason Crossfit works and has grown from a garage to a worldwide competition with hundreds of thousands of participants is because of the bonds created amongst the people at their individual boxes. Crossfit 128 is a special place because from Danielle all the way to the newest member, everyone feels like they belong. I have worked out at all different times on all different days and every group of people is as enjoyable as the next. Thank you to all the coaches for taking your time to teach us and I hope you enjoy watching as the WODs crush us! Big thanks to the rest of the 6AM regulars that push me to be better every day. Our jam sessions and our competitive banter are unmatched!

I am 15 months into Crossfit and 13 months strong for the committed club. I hope everyone continues to work hard because I plan to be right there next to you for that last burpee and thruster. Let’s go for gold!”

1) Every :90 sec for 7 rounds:

Power Clean + Hang Squat Clean + Front Squat

2) “Cinnamon Toast Crunch”

2 Rounds for time:

50 Double Unders

35 Sit Ups

25 Power Cleans (95/65)

-Rest 2 mins

For time:

100 Double Unders

70 Sit Ups

50 Power Cleans (95/65)

*18 min time cap