***Acumobilty Flow class at 4:30 this afternoon!***

1) Push Press:

3×3, increasing weight

2) Push Jerk:

3×3, increasing weight

3) “For Life”

3 Rounds:

20 DB Thrusters (50/35)

15 Box Jumps (24/20)

*10 min time cap

***Acumobility Flow class tomorrow afternoon at 4:30pm! You must register through MindBody to attend, class will be capped at 8 members! If you are one of those members that can not register for classes and you want to attend the class let me know and I will get you signed up.***

1) Fitness Test:

a. Max Sit Ups in 1 min

b. Standing Broad Jump (3 attempts)

c. Shuttle Run (30ft out and back x2)

d. Sit and Reach (3 attempts)

2) “12.1”

AMRAP 7

Burpees to a target

*compare to 6/12

***CHURCH ST. COFFEE IS BACK ON TAP!!! And guess what??! Because of everyones amazing posting skills we won the FREE keg! As promised, this keg is on me! Please help yourself to a cup or two. If you have yet to try the nitro cold brew here is your chance to dig in! Get it while it lasts!***

**Friday Night Cookout this week! Come by and hang out after the evening classes. Food for the grill will be provided, please bring something else to contribute to the group. Friends and family are always welcome!**

“Mini Twists”

Buy in: 50 Lunges

2 Rounds:

10 Deadlifts (315/205)

15 Chest to Bar Pull Ups

-At 10:00 mins

2 Rounds:

20 Deadlifts (225/155)

20 Pull Ups

Cash Out: 50 Lunges

*20 min time cap

Athlete of the Month: Chris Bell

“Thank you for the honor of being the Athlete of the Month. No one has ever called me an athlete before! Let alone, “of the Month!” 

What a quick six months this has been! I started CrossFit in mid-January this year not knowing a burpee from a box jump. EMOM?? AMRAP?? Seriously??  I had maybe been in a gym a dozen times in my life, and not for a lonnggg time. I am a runner (ok, I run, I am not a runner). I had run by the gym many times and always thought, what is that place? What is CrossFit? Tiring of the daily pounding of running, and after a little internet research, I gathered the courage to start my CrossFit journey. I reached out to Suzie and soon I was at a Saturday morning class. Was I intimidated by everything and everyone when I first stepped into the gym? You bet! But everyone introduced themselves, welcomed me and gave me a fistbump when it was all over. Thank you to Deena for the first class. I hurt in places I didn’t know existed. But what I did know, is I wanted to do it again. 

When my family heard I was doing CrossFit, my brother-in-law asked me if I was going to do “Murph.” Staring back blankly, I asked, “what’s that?” He proceeded to tell me, and I just shook my head and said, “No way. Never going to happen. A hundred what? Two hundred push-ups? Are you nuts??” Lo and behold this Memorial Day, I did it (scaling the pull-ups.) Next year’s goal is Rx, with a vest (one can dream)! 

Like Mike G. last month – I too must give a shout-out – to the 6AM crew. I truly am in amazement of what you all can do; from the ridiculous strength (Dags and Matt); to the amazing flexibility (here’s to you Paula and Kristin (“the awesome”)); to the unbelievable overall level of fitness (Dan aka “the vest” and Kristin (“the strong”)). I cannot name everyone, but you all INSPIRE me to come in and do the work. Someday I hope to be just like you. Everyone I met has been absolutely great! And I cannot speak highly enough of the coaches, Suzie, Chris, Kevin, Britt, Ryan, Ben, Mike, Deena. You are all awesome! Thank you for your patience and thank you for teaching this old dog some new tricks! I look forward to continuing my fitness journey with all of you, burpee by burpee, thruster by thruster.”

**Re-Test Week!!!**

1) One Rep Max Front Squat

*compare to 6/10

2) “Big Bang Theory”

AMRAP 12

30 Double Unders

10 Toes to Bar

10 Power Cleans (135/95)

Endurance Class at 8:30am!

Open Gym – 7:30a -9a

Fundamentals Class – 8a

CrossFit Class – 9a

1) EMOM 10

3 Overhead Squats

*from the floor, increase weight every 2 sets

2) “Karabel”

10 Rounds:

3 Snatches (135/95)

15 Wall Balls (20/14)

*18 min time cap

1) Strict Press:

5×3, increasing

2) “Falling With Style”

Every 2 mins, for 7 rounds:

5 Power Cleans (155/105)

30 Double Unders

2 Muscle Ups (7 Pull Ups)

1) Skill:

HSPU’s/HS Walking

2) “Un-Strong”

For time:

40 Russian KB Swings (70/53)

30 Burpee Box Jump Overs (24/20)

20 HSPU’s

10 Deadlifts (315/225)

20 HSPU’s

30 Burpee Box Jump Overs

40 Russian KB Swings

*16 min time cap

***No Noon class today!***

**Mobility class coming to CrossFit 128!! Our good friends over at Acumobility in Wakefield, many of you go over there for body work so you know how awesome they are. For those of you that have not been over to their facility you have still had a connection with their products. At the gym we have the back roller, eclipse roller and the mobility balls which most of you I’m sure have used.

So this Acumobility Flow class will be similar to ROMWOD as well as mixing in the mobility tools. If you are looking to gain some more insight on how to step up your mobility game register for this class NOW! This will be a 15-30 min class that they are going to provide to us for FREE to help them with the development of their program before launching it to the public at the end of the year!

To start, they are going to come in for three consecutive Thursdays at 4:30pm. 7/18, 7/25 and 8/1. If you would like to attend any of these class times you MUST REGISTER ON MINDBODY BEFORE! This class will be capped at 8 members. If you miss out on these sessions it OK, they will be coming back to another 3-4 weeks possibly at a different day/time. These guys know their shit! Take advantage and learn all you can from them!**

—————————

1) Front Squats:

3×5 @65%

3×3 @75%

2) “The Dirty Mile”

400m Run

40 Pull Ups

400m Run

40 Push Ups

400m Run

40 Toes to Bar

400m Run

*20 min time cap