Tuesday May 22, 2018

1) Handstand Push Up/Push Up Skill:

-3×3 Wall Walks – 10 second hold at the top

-3×10 Seated Barbell Strict Press

-3×10 Hanging Hip Touches

-Tripod Positioning 

2) “The Cowboy Hat”

For Time:

100 Air Squats

200m Run

80 Sit Ups

200m Run

60 Hand Release Push Ups

200m Run

40 Box Jumps (24/20)

200m Run

20 Ring Dips

*18 min time cap

Monday May 21, 2018

***The Dumbbell Throwdown was a HUGE success!!! Thank you to everyone that participated, donated raffle prizes and came out to support your fellow athletes! We drew the raffle and 50/50 winners right after the podium announcements during the Throwdown (all drawings were witnessed!), the winners are as follows:

DB Throwdown top 3 finishers


1st – Chris

2nd – Adam

3rd – Haley


1st – Tina

2nd – Shannon

3rd – Yuichi

Raffle Winners

CrossFit 128 Package – Patrick

Cerra’s Gift Card – Barry

Fit Aid Package – The Doyle’s

Shooting Range – The Doyle’s

Patriots Package – Tina

MisFit Package – Jeanne

B’s Signed Jersey – Adam

50/50 – Caroline

Congratulations everybody!!!***

1) Back Squats:


*increasing weight

2) “Stinky Feet”


2 Muscle Ups

15 Wall Balls 

30 Double Unders

Friday May 18, 2018

***R.E.D. Friday***

**Cookout after the night classes, EVERYONE is welcome!!**

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.”


5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges (45/25)

400m Run

*30 min time cap

Thursday May 17, 2018

***Friday Night Cookout tomorrow night after the evening classes! Come hang out with your fellow CrossFitters, eat some food, play some games, drink some beers! Bring something to throw on the grill or a side to share, BYOB (there are still plenty of brews in the fridge too).***

1) 6x250m Row

*rest 1 min between rounds

2) 6x50yard Overhead KB Hold

*rest 1 min between rounds

3) “Regina Falange”


Double Unders, x3 reps      (63-45-27)

Sit Ups, x2 reps      (42-30-18)

Hang Power Cleans (115/75)

*10 min time cap

Tuesday May 15, 2018

***Raffle tickets and 50/50 are on sale at the gym! Winners will be drawn on Saturday right after the Dumbbell Throwdown is over, you DO NOT have to be at the event to win! There is still time to enter the Throwdown as well, both RX and Scaled divisions, ALL fitness levels can participate!!***


30 Snatches (135/95)

*7 min time caps

-5 min Rest


5 Rounds:

400m Run

15 Overhead Squats (95/65)

*20 min time cap

Monday May 14, 2018

May 2018 Athlete of the Month: Cristina Winsor

“I joined CrossFit 128 in the Fall of 2014 because I needed a change and a new challenge.  Running has always been my passion and love, but, after years of training and trying to PR in races, I was burning out.  Long distance running had become somewhat of an obsession and, as with any obsession, there are negatives.  I was chasing a marathon PR which always eluded me no matter how hard I trained. I was perpetually injured and always sore.
I needed a change and CrossFit 128 looked like an interesting new challenge. I finally found the cross-training that I was looking for to limit the overtraining injuries so common with running.  That’s not to say I haven’t gotten injured here.  Just ask Suzie about my mad “double under” skills and my “flying kipping pull-ups.”  Who knew I could projectile myself all that way into the corner?  
That said, I’ve improved in ways I never thought I would.  Coming from an Exercise Physiology background, I appreciate the time and effort that Suzie and the staff take to coach proper mechanics, movement, and technique.   
I would say that the most enjoyable aspect of coming to the WOD is seeing all my friends.  The energy and camaraderie of the group workouts is inspirational.  Every day coming here is so much fun, whereas running had become drudgery.  CrossFit has refreshed my running which will always be my first love.  Thank you all!! This is an amazing experience and I hope to keep at it for many more years.”

1) Handstand Push Up/Push Up Skill:

-3×10 Ring Push Ups

-3×20 Hollow Rocks

-3×20 Shoulder Taps (plank position)

-3×5 Wall Walks

2) “How You Doin?”

3 Rounds:

50 Air Squats

7 Muscle Ups (7 Pull Ups + 7 Push Ups)

10 Deadlifts (275/185)

*13 min time cap