***Bring a Friend Day!!!***

1) Bench Press:

6×3, increasing weight

2) “Marimba”

In teams of 2:

AMRAP20

30 Calorie Row

40 KB Swings (53/35)

50 Sit Ups

60 Box Jumps (24/20)

*Break up the reps as needed

***Barbell Club tonight at 7pm!!!***

**Thursday is Bring a Friend Day! $50 gift cards are still up for grabs if your buddy joins this month!**

1) Power Cleans:

EMOM 10

3 reps, touch and go

*add weight every 2 sets

2) “Speedball”

5 Rounds:

15 Wall Balls (20/14)

15 Power Cleans (95/65)

*13 min time cap

Athlete of the Month: Amy DelTorchio

“Very excited to be member of the month!! What a way to kick off 2019!

I was a distance runner my whole life. But unfortunately my health took distance running off the table. I was devastated, and really didn’t know what my next fitness move would be. I’ve always been active, and was going crazy. I started Googling alternative workouts, bought some body building books, and hit the local Golds. After 1 year I was bored to tears.

To me CrossFit was for strong people, not ex-distance runners. But I had this urge to try it, and it seemed like the next best thing.

I signed up for an intro class at CrossFit Southie, thinking what do I have to lose. I walked into the gym during their Rx class, and a room full of six pack abs. I remember my stomach dropping, and making a beeline for the exit. I texted my friend “they don’t wear shirts here, I can’t do this!” But before I could leave, one of the coaches stopped me. (Pretty thankful she did.)Terrified, I took the class. I remember it being brutal, but definitely not boring! And for some unexplainable reason I wanted to go back.

I walked out of the gym and said- if I’m still thinking about it in a week I’ll sign up.

Well I’m still at it!

When I started my CrossFit experience at CrossFit 128, I had a basic foundation of what to do. But was still scared of everything. And I mean EVERYTHING! Box jumps, jump roping, lifting anything over 60lbs. Accomplishing these felt like a pipe dream.

I remember jumping on two 45lb plates Suzie put in front of me. And that honestly being the best I could do. I would stare at the box and wonder how members could do that. My singles….oh man my single unders were bad, couldn’t even think about double-unders. With a lot of help and some serious patience from the coaches at CrossFit 128, I am now able to do box jumps, link a few double-unders together. And am definitely not scared to go over 60lbs.

If I ever feel like I can’t lift heavy, I jump into one of Britt’s classes, and I’m hitting PRs I never knew were possible. If I think I’m getting better, I go to Kevin’s Saturday class, and realize how much more I can improve on.

This gym has helped me grow so much, and I really can’t express how thankful I am. Some days still feel like a strange form of fitness torture. However, looking back at how far I’ve come is pretty awesome. And so many people at this gym have been a positive part of it! Thanks again to everyone, coaches and members! I feel lucky to be a part of such a fun, motivated, and talented bunch of people!! “

1) Front Squats:

5×5, increasing weight

2) “Bicycle Kick”

30-20-10

Ring Dips

Toes to Bar

DB Snatch (50/35)

*12 min time cap

***Yes everyone, it’s that time of year again. The CrossFit Open is rapidly approaching! Over the next five weeks (leading up to 19.1) there will be one Open workout programmed from years past. We will be treating this like a real Open workout. Heats, judges, score sheets, no reps and trips to the pain cave. If you haven’t had the chance to participate in the Open before please click HERE to find out a little more of the back story.***

“Open Workout 13.2”

AMRAP 10

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20) – step ups allowed

Scaled: (75/55), 20” box

***Bring a Friend Day!***

Endurance Class @ 8:30am!

Open Gym 7:30-9am!

Class @ 9am!!!

Born 1/9/2019, Anna Rosalee Cioffi!!! Congratulations Coach Ben and Mary!

**No evening classes or open gym tonight! Holiday party starting at 5:30pm, come one come all!!!**

“Red Hot”

For time:

100 Clean and Jerks (155/105)

*every 10 reps stop and do 10 Toes to Bar

*25 min time cap

***After the Holiday, Holiday Party is tomorrow night! Just a reminder there will be no open gym or classes tomorrow evening.***

“Omega-3’s”

Complete this sequence 5 times:

Min 1: Burpees, Max Reps

Min 2: Rest

Min 3: Cals on the Bike, Max Reps

Min 4: Rest

Min 5: Sit Ups, Max Reps

Min 6: Rest

“Brute Force”

For time:

10-8-6-4-2 Jerks (185/135)

2-4-6-8-10 Pull Ups

*rest 5 mins

10-8-6-4-2 – Strict HSPU’s

5-4-3-2-1 – Muscle Ups

*18 min time cap

“Escape From Wonderland”

3 Rounds:

75 Double Unders

50 Air Squats

25 Calorie Row

*17 min time cap