Monday September 25, 2017

***CF 128 In House Throwdown will be on Sunday Oct. 8th from 9-Noon!!! We will have both RX and Scaled divisions, anyone and everyone can participate! Sign up sheet is in the gym, $20 cash, last day to sign up is Saturday 9/30***

“Team Series Event 3”

50 Synchronized Wall Balls (20/14)

30 Cleans (135/95)

50 Synchronized Wall Balls

20 Cleans (185/135)

50 Synchronized Wall Balls

10 Clean (225/155)

*12 min time cap


Wall Ball: (14/10)

Cleans: (95/65), (135/95), (155/105)

“Team Series Event 4”

For time:

100 Calorie Row, switch as needed

100 Toes to Bar, total

*12 min time cap


100 Calorie Row, switch as needed

100 Hanging Knee Raises, total

Friday September 22, 2017

1) “Team Series Event 1”

For Time, with a partner:


Synchronized Thrusters

Synchronized Burpees Over the Bar

*12 min time cap

RX: (95/65)

Scaled: (65/45)


2) “Team Series Event 2”

120 Double Unders, each, relay style

120 Chest to Bar Pull Ups, sets of 15

120 Hang Power Snatch, sets of 15 (95/65)

120 Double Unders, each, relay style

*17 min time cap


120 Single Unders, each, relay style

120 Jumping Chest to Bar Pull Ups, sets of 15

120 Hang Power Snatches, sets of 15 (65/45)

120 Singles Unders, each, relay style

Wednesday September 20, 2017

***Kettlebell Kitchen orders have to be in by midnight tonight (Wednesday) for a delivery on Monday! Remember you can use the promo code “KBK50” to get 50% off your first order or “CF128” for 20% off all additional orders through the Nutrition Challenge (Oct 16)***

1) One Rep Max Deadlift

2) “Poison Ivy”


5 Deadlift (50% of 1RM)

5 Pull Ups

5 Burpees

Tuesday September 19, 2017

***CrossFit Team Series starts September 20th! This year it will be two person teams (guy/guy, girl/girl, or guy/girl, Rx or Scaled) you do not have to register but if you would like to find a buddy and jump in on the leaderboard please do so! We will be trying to fit this workouts into class at the end of the week anyways so even if you don’t want to do it with a partner we will modify the workouts to be done individually. Check out more information HERE!***

1) Strict Press:

6×3, increasing weight, do not go to failure!

2) “Breezy”

500m Row


Thrusters (95/65)

Box Jumps (24/20)

*10 min time cap

Monday September 18, 2017

1) Front Squat:

4×4 @ 75%

(1RM on 9/8)

2) “Huddle Up”

400m Run

30 Alternating Dumbbell Snatch

20 DB Sit Ups

10 OH Lunges w/Dumbbell in right hand

10 OH Lunges w/ Dumbbell in left hand

20 DB Sit Ups

30 Alternating Dumbbell Snatch

400m Run

*13 min time cap

Friday September 15, 2017

“Tabata Fight Gone Bad”

Tabata Wall Balls (20/14)

Tabata Sumo Deadlift High Pulls (75/55)

Tabata Box Jumps (20)

Tabata Push Press (75/55)

Tabata Row for Calories

*8 rounds at each movement, :20 on, :10 off

*1 min transition between each movement

*Score is total reps from all 5 movements

Thursday September 14, 2017

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on September 21st (and every Monday & Thursday).
The order cutoffs are:
• Wednesday evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here:
Discount Code
Members can get 20% off their orders from today until September 28th by using the code “CF128” in the coupon/discount box at checkout.
We also have a 50% discount card at the front desk in the gym for your first order!

1) “Core Values”


Toes to Bar

Overhead Squats (95/65)

Burpees Over the Bar

*17 min time cap

2) Post WOD:

100 Hollow Rocks

3 x 1:00 Plank Hold