Monday September 24, 2018

***Are you using SugarWOD?? Everyone likes checking out the whiteboard at the gym everyday. SugarWOD is a virtual whiteboard! Not only can you see what your fellow CrossFitters put up for a score everyday it will also help YOU track your workouts! Download the SugarWOD app on your phone, make “CrossFit 128” your gym and start logging your results!***

“Squat Fest”

Overhead Squats

5×5

Front Squats

5×3

Back Squats

5×1

*goal is to increase weight across all 15 sets

*example: 100/110/120/130/140

150/160/170/180/190

200/210/220/230/240

Friday September 21, 2018

***Cookout tonight after the evening classes! Come one, come all! Bring something to grill, sides or desserts to share. BYOB***

1) Sumo Deadlifts:

Build to heavy 3 reps

2) “Widemouth”

5 Rounds:

7 Sumo Deadlifts @ 65% of heavy 3

30 Air Squats

7 Handstand Push Ups

*15 min time cap

Monday September 17, 2018

***A big congratulations to the crew that took on the 200 mile Reach the Beach Relay this past weekend!***

**Don’t forget, NEW CF 128 t-shirts are available for $25!**

1) Power Snatch:

Build to Heavy single rep (15 mins)

2) “Junk Mail”

AMRAP 12

5 Chest to Bar Pull Ups

7 Power Snatches (95/65)

9 Burpees