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128 CommUNITY Message

By mjolin,

CrossFit 128 was born to better its community. It was founded on the pillars of equality, respect, and family. We vow to grab ahold of those values tighter than ever. WE have to be BETTER. We do not support racism and have a zero-tolerance policy on the bigotry that exists in this world. Change takes a lot of hard work. It has been hundreds of years in the making, and that work is nowhere near complete. Humanity is ready to put a foot down and take giant steps forward. We will be there step by step, as part of the solution. 

CrossFit 128 was not built on the beliefs of one human. As a team, we represent our 128 community by fully condemning the actions and statements made by CrossFit HQ Founder and CEO, Greg Glassman. It is obvious that the direction of CrossFit HQ’s leadership directly conflicts with our moral code. We cannot stand behind this affiliation any longer. Effective immediately we are dropping our affiliation with Crossfit HQ and will stand as an independent gym focused on the mental and physical wellbeing of our members. 

“I have been involved with CrossFit for almost a decade. It changed my life. I did not start CrossFit because of one guy, I joined a community. A community that is more than a group of people to workout with, but a family. A family that loves, cares, and supports every one no matter who they are and where they came from. The 128 community is especially near and dear to my heart. We are not going anywhere. We are strong, we will continue to grow and love one another no matter what our title is.” – Coach Suzie

The 128 Community will be stronger than ever. As a team, we have taken amazing steps toward serving our community. It is our responsibility to empower, accept, empathize, and unite. We appreciate your patience while we take the necessary steps to relaunch the 128 brand. As always, we are here with open hearts and ears. If you need to contact us for any reason, please feel free to reach out. As a gym, we will not be silent. We want to drive real, meaningful change. We will help to ensure the next chapter is better than the last. 

Sincerely, Dave, Josh, Suzie, Ryan and the rest of the team at 128

Crossfit 128 Member Update

By mjolin,

Unfortunately, the governor’s phased re-opening plan has placed all gyms in Phase III.  This could keep us closed for the majority of June or longer.  We’re hopeful the state could allow personal training earlier than Phase III, and there has been a serious lobbying effort on behalf of gyms (and CrossFit locations) to allow earlier openings. 

That being said, we have some amazing news! After a lot of thought and organization we are able to start hosting small outdoor fitness classes! We will start this program on Monday June 1st. These classes will be limited to 5 members for the time being. We will post more specifics on how the classes will work and how to sign up this weekend.

Suzie and Ryan have been putting in a tremendous amount of time and effort on our current virtual programming and classes as well as what our full opening will look like.  In the meantime, we will continue to offer the three membership options as we did in prior months. Unless stated otherwise, your membership will remain the same as May, (please contact Suzie if you would like to switch your membership option):

Option A – For all current members, we will continue to program at-home workouts for the month of June.  There will be no charge associated with this. 

Option B – For all current members, you will get access to daily, virtual online workouts and ONSITE OUTDOOR WORKOUTS with a CrossFit 128 coach.  This programing will be more advanced than the programming available in Option A.  The cost of this will be $75 for the month.

Option C – For all current members, you will get access to the online workouts in Option B, plus weekly one-on-one access with Coach Ryan to advance your fitness and goals.  The cost of this will be $115 for the month.

We understand this has been difficult for everyone and greatly appreciate everyone’s support.  While the normal opening may feel far away, we have to remember we have made it through nearly 10 weeks of no on site CrossFit 128. Let’s enjoy this little taste of freedom!

We will come back stronger very soon! -David and Josh

Nutrition Challenge and Running Club:

A lot happening on June 1!
Along with the outdoor classes starting up we will be kicking off a 5 week Paleo/Wellness Challenge! It is a pretty basic challenge, you will receive points for the “good” stuff you do and negative points for the “bad”. The rules and standards as well as a copy of the score sheet will be posted tonight with tomorrow workout on the website. Hard copies will be available at the gym for pick up this Friday, Saturday and Sunday. Any immediate questions please contact Suzie. We will host a Zoom information meeting this Sunday May 31st at 7pm for any and all interested in taking on the Challenge!

Running club will begin next week as well! Extra programming built into the week to improve your running as well as overall endurance. This will/can be done on your own, we are also looking to set up a designated day and time of the week to team up (social distancing of course) and run together. This will be open for everyone to participate in!

As always, if you have any questions feel free to reach out to Coach Ryan or Coach Suzie. We are both here for you guys! Lets gooooo!!!

Wednesday March 25, 2020

By Suzie Lilakos,

***Sorry for the delayed post everyone!***

“Slightly Stupid”

For time:

42 Tuck Jumps

10 Tricep Dips

30 Tuck Jumps

10 Tricep Dips

18 Tuck Jumps

10 Tricep Dips

Cash Out: 100 Sit Ups

Skill Day 8 (if you have the equipment to do so)

Scaling: dips can be done with a chair, stairs, coffee table, any kind of elevated solid surface. If by chance you have rings, go for ring dips or a stationary dip stand.

Crossfit Kids / Teens Classes

By mjolin,

Kids & Teens Classes are starting Wednesday March 4th!

It’s here, it’s finally here! The kids program is about to begin! We would like to start off at 4pm Wednesday March 4th with a FREE Open House for all kids from all different age groups. This will be a 45 min class (as will all the classes going forward) with a mandatory parent/coach meeting from 4:45-5pm. There will be more information provided at that time on the specifics of the class, how we may split up the different age groups and different class times.

For now, classes will be scheduled for Wednesday afternoons at 4pm and Saturday mornings at 9am. These will both be 45 min long class times and will begin the first week of March.

To start, two price points will be available to choose from:

– “Intro Package” $75 for first 6 sessions (expires one month from first session attend)
– Single Session $20 (pay as you go)

We are really excited about this new program! But just as it is new for you and your kids, it’s new for us. Any and all feedback is greatly appreciated to make it a fun and safe environment for all. Any further comments or questions please contact Coach Ryan or Suzie.

Monday January 27, 2020

By Suzie Lilakos,

1) Back Squats:

3×8 @50%

Front Squats:

3×4 @50% at the same weight as Back Squat

2) “The Rock”

Every 2 mins for 7 rounds:

5 Power Cleans (155/105)

30 Double Unders

2 Muscle Ups

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Sunday January 26, 2020

By Suzie Lilakos,

Endurance Class – 8:30am

Barbell Club – 9:30am

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Friday January 24, 2020

By Suzie Lilakos,

1) Back Squat:

5×4 @70%

*if you still haven’t found your 1RM do it today

2) “Monkey Around”

2 Rounds:

20 Hang Squat Cleans (155/105)

40 Pull Ups

100 Double Unders

*16 min time cap

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