***The last day to order Fall Clothes is this Wednesday! If you want something, don’t wait! Order today! Pre-orders only, there will be no back orders.***
“Water Unit”
1000m Row
15 Bar Facing Burpees
15 Power Snatches (155/105)
750m Row
12 Bar Facing Burpees
12 Power Snatches
500m Row
9 Bar Facing Burpees
9 Power Snatches
*20 min time cap
Endurance Class – 8:30am
Barbell Club – 9:30am
Open Gym – 7:30 – 9am
Gymnastics Clinic – 9am – 12:30pm
***No class Saturday, gymnastics clinic @9am! There will be Open Gym 7:30-9am***
“Tornado of Fire”
3 Rounds:
25 DB Push Jerks (50/35)
50 Double Unders
25 DB Step Ups (24/20) (50/35)
50 Double Unders
*18 min time cap
***Saturday November 23rd we will be hosting a workout/fundraiser to honor Erik and continue to support his family. There will be one workout, “Neenan”, we will run heats throughout the morning every half hour or so. This workout can be done solo or shared with a partner. We are asking for a suggested donation of $30/person. All are more then welcome to attend.***
**No 9:30am or Noon class today**
1) Bench Press:
5×3, lighter weight (65-70%)
5×1, heavier weight (85-90%)
2) “Toy Soldier”
4 Rounds:
15 KB Swings (53/35)
10 Goblet Squats (53/35)
15 Sit Ups
20 Alt. DB Snatches (50/35)
*12 min time cap
Athlete of the Month: Mark Campbell
“WHAT!? Athlete of the month!? Me!? I am no longer in the crying closet! (well most of the time)
I will be the first one to admit that, up until about 5 years ago, I never bought into the CrossFit phase. I grew up playing baseball and football, and continued baseball in college. I always worked out, but very much the regular “bro” work outs, never functional fitness, and certainly not cardio or legs. Unfortunately my senior year, a torn labrum, and senior year FOMO, I came to the conclusion that I was not going to be in the MLB, and turned to my gym on campus, pizza and beer.
After college I still continued to do my bro workouts, and I realized that the pizza and beer were quickly catching up to me and the workouts were just getting repetitive, I was getting injured more, and the weight just wasn’t coming off. I think like everyone, we get into a routine. We try different diets, different workouts, different fat burning fads, but in the end its nothing like what we get from CrossFit. I realized, it wasn’t the weight that I was trying to lose, or gain, it wasn’t the PRs I was trying to hit, it was the competitiveness and team atmosphere I was missing the most.
It wasn’t until I met my (now wife) Jennifah, and that lovely kick ass attitude, did I truly understand why people love CrossFit so much. My first workout I believe was an EMOM of burpees and wallballs. After spending the second half of class outside with my head in a bucket, I was hooked. I looked at CrossFit athletes in a completely different light. You guys and gals are straight up SAVAGES!!
I’ve proudly been a crossfitter for about 5 years now, and I have reached milestones with my strength and body that I never thought I would hit. Lifted more weight than I ever have before, been challenged more than I ever have before (18.3), cried more than I ever have before (18.3) and have won more than I ever have before. Finally getting my butt in gear and getting to a CrossFit gym was the best decision I have ever made. (Thanks Jennifah!)
Big shout out to my nooners, you guys kick a$$ on a regular basis, and keep my head in it. I also want to thank all the coaches. You guys know I love my breaks, but you guys keep me on the bar and moving, with a “gentle” push! It’s an amazing community we have at CF128 and I am proud to be part of it. The help, support, and most importantly, the fun this gym creates is awesome!”
1) Power Clean + 2 Front Squats + Jerk
*build to heavy complex
2) “Dinner Bell”
15-12-9
Thrusters (@70% of heavy complex)
Deadlifts
*10 min time cap
***Fall clothing order! There is an order sheet up at the gym, pre orders must be placed by Wednesday November 20th!!***
“The Upside-down”
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
*20 min time cap
***We lost one of the best last week. Please continue to keep Erik’s family in your thoughts and prayers. Arrangements have been made for this Thursday November 14th, please click HERE for further details.***
**Veteran’s Day, full class schedule**
“Three Wise Men”
“Jeremy”
AMRAP4
5 Hang Squat Snatch (135/95)
10 Burpees Over the Bar
Rest 2 minutes, and then…
“Ben”
AMRAP4
10 Power Cleans (135/95)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
AMRAP4
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14)
Endurance Class – 8:30am
Barbell Club – 9:30am
Open Gym – 7:30am
CF Class – 9am
