***Barbell Club tonight @7pm!***

1) 10 Mins for Heavy Push Press

2) 10 Mins for Heavy Push Jerk

3) “Shadow Box”

EMOM 14

Odd: 7 Jerks @60% of heavy 1

Even: :45 secs Hollow Rocks

***This Thursday is Bring A Friend Day!!! Do you have a buddy that is interested in trying CrossFit?? Have them come in a try a free class! They can also take advantage of our Holiday Special, if they sign up for a 4 month contract they get one month FREE!***

1) Back Squat:

E2MOM 14

5 reps, increasing weight, do not go to failure

2) “Game Changer”

For Time:

30 Overhead Squats (75/55)

30 Box Jumps (24/20)

30 Sit Ups

90 Double Unders

30 Sit Ups

30 Box Jumps

30 Overhead Squats

*13 min time cap

“Three Wise Men” Veterans Day Tribute WOD

“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)

***Bring a Friend Day!***

Class @8:30am!

Class @9am!!!

***CrossFit has recognized Mike “Dork” Kennedy with a hero workout. This workout was posted on the main site last month for Mike’s birthday. Mike was a Boston firefighter that lost his life battling a blaze in Back Bay on March 26, 2014. Not only was he a firefight he was also in the Big Brother program, Marine veteran and a solid figure in the CrossFit community in the Boston area. Today we remember Dork. We will see him again in March.***

“Dork”

6 Rounds:

60 Double Unders

30 KB Swings (53/35)

15 Burpees

*24 min time cap

***This weekend our October Athlete of the Month Mike Jolin and myself will be competing in Boston at CrossFit Southie! Mike is in the RX men’s division, I’m in advanced women’s. Below are heat times for each event for both Saturday and Sunday, click HERE for exact heat times and lane assignments. If you want to come by look for the CF 128 tent!***

1) Accessory:

a) 40m Farmers Carries, AHAF x 5

b) Sit Ups, 5×20

c) Bent Over Barbell Row, 5 x 10

d) Plank Hold, 5 x :30

2) “Dilly Dilly”

AMRAP 10

10 Chest to Bar Pull Ups

10 DB Snatches (70/50)

10 Box Jump Overs (24/20)

Athlete of the Month: Lindsey Grealish

“When Suzie asked me to be athlete of the month I was absolutely shocked!!  My coworkers actually told me I turned several shades of red (I’ll admit it I almost cried but I’m going to blame that on pregnancy)!  I am so honored!

I started my CrossFit journey back in 2013 and fell in love with the whole idea pretty quickly. There is nothing quite like showing up for a workout and having someone just kick your butt.  It’s the only workout were you can feel like you may die the whole time but as soon as it’s over you can’t wait to come back again the next day. 

I ended up taking almost a year and a half away from CrossFit and started working through a whole host of different programs from BeachBody programs to Starting Strength.  It didn’t take long to realize I wasn’t pushing myself as hard as I could without the motivation of a coach and the support of a community like CrossFit.  It’s no secret at this point that Mike and I live to pick things up and put them down and doing that at your standard gym just wasn’t cutting it anymore.  We drove by CrossFit 128 so many times before we finally decided to come in.  Then in January with a little motivation from coach Britt we stopped in. We were your typical cliché New Year’s Day joiners!  

Joining 128 has been so amazing that words almost can’t describe it.  The community we have found at 128 is beyond awesome!  The inclusiveness across the board is beyond compare.  As I sit here writing this waiting for Porter’s new little brother to show any signs he’s ready to make an entrance, I’m already thinking about when I’m going to be cleared to come back to the gym.  I know that the gains I have made in this year are going to be instrumental in letting me be strong and healthy for our new addition for now and always!  

New Goals for 2019 – raise a cool kid who loves deadlifts as much as his dad, string together double unders, and finally get that elusive pull up!  Oh and maybe hit that 300lb back squat ☺!  I can’t wait to be back at 128 to keep crushing fitness with a whole bunch of pretty awesome, inspiring and motivating people!”

1) Clean + Hang Clean + Shoulder to Overhead

Build to a heavy complex

2) “Gut Check”

600m Run

10 Squat Clean Thrusters (165/115)

400m Run

15 Squat Clean Thrusters (135/95)

200m Run

20 Squat Clean Thrusters (115/75)

*15 min time cap

***Barbell Club tomorrow night at 7pm! Are you signed up?!***

“Non-Traditional”

AMRAP 6

10 Push Ups

15 Air Squats

AMRAP 6

10 Devil’s Press (35/20)

10 DB FR Lunges (35/20)

AMRAP 6

10/7 Calorie Row

10 Toes to Bar

*rest 3 mins between AMRAP’s

Committed Club, Oct 2018:

-Al     -Barry

-Bob     -Brendan D.

-Craig     -Dan S.

-Eddie     -Jackie S.

-Joe B.     -Jon

-Kayla     -Kristin

-Lauren     -Louise

-Meredith     -Mike J.

-Paula     -Tina

-Tommy     -Wes

1) EMOM 10

3 Front Squats, at the same weight, challenging but sustainable

2) “Stop and Go”

3 Rounds:

3 Rope Climbs (9 Strict Pull Ups)

9 Front Squats (165/115)

15 HSPU’s

*12 min time cap