Tuesday February 18, 2020

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“CF 128 is growing and we want all of our members to continue achieving greatness. Our mission is focused on improving everyone’s routine, consistency and overall results. We are now dedicated to your goals, on a very personal level. On February 29th at 10:00 AM Coach Ryan is holding a 2020 Goal Setting Seminar. He will go over how to create S.M.A.R.T goals and crush them!

Starting March 6th through March 20th, we will be providing individual goal setting sessions as well. These will build off the seminar and are a great way to create a personalized plan of attack. You will be able to sign up for these sessions on Mind Body.

When you sign up for the free goals seminar, please grab a “My Goals Sheet” at the whiteboard before your next workout. Bring your completed goals sheet to the seminar so we can work together to make realistic, attainable goals!

See you on the 29th!”

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1) 2 Strict Presses + 5 Push Presses

*5 sets, increasing weight

2) “Double Dribble” (compare to 12/10/2018)

AMRAP 10

10 Wall Balls (20/14)

10 Double Unders

*add 10 DU’s each round

Monday February 17, 2020

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***This is the last week of the squat cycle! We will be re-testing the CrossFit Total next Monday 2/24! Get ready for some big PR’s!!!***

**Last day to order t-shirts! If you want one, follow the link HERE to purchase. They will be delivered to the gym on March 2nd for pick up.**

1) Accessory Work:

a) 4×8, Goblet Squat w/ 2 sec pause

b) 4×10, KB Deadlifts (two KB’s)

c) 4x :40 sec, Plank Hold

d) 4×10, Ring Dips

2) “Emergency Switch”

5 Rounds:

10 Box Jumps (24/20)

8 Squat Cleans (135/95)

*12 min time cap

Friday February 14, 2020

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Athlete of the Month: Joe Madden

“When I was asked how I would feel about being Athlete of the Month I was quite frankly shocked and could not believe it. I wish I was told after the workout, because during I did not feel my effort was Athlete of the Month worthy. But it did motivate me to complete the WOD after the time cap. Later that day at work, I would receive a promotion which was great and all but NOT nearly as exciting as being named Athlete of the Month! My name and athlete have never really been used in the same sentence. I have given many sports a try but never really stood out in them.

I have been a member at CrossFit 128 for a little more than 9 months now and it truly has been one of the best decisions I have ever made. I contemplated this decision for about a year as my wife, Kendra tried convincing me to join. My prior workout history consisted of running, and trying to get into a typical workout routine but I would always fail. Despite my nerves, she finally got me to attend a Saturday introduction class, I still remember it as Kevin went over basic movements with me. After that, I was hooked and decided I would attend the 5am classes. Kendra told me the 5am class was intense, this caused even more anxiety but after a couple classes my nerves disappeared. I owe this all due to the other members, there was no judgement, each and everyone made me feel a part of the gym. Planet Fitness’s motto is “Judgement Free Zone”, but seriously CrossFit 128 should be associated with this instead. This place is its own community/family and it all starts with the coaches. It shows that each and every one of them enjoy what they do and want to help people become a better version of themselves. I didn’t realize how much of a family/community this place was until after a tragic event happened, CrossFit 128 lost a really awesome member/friend, Erik Neenan. I only knew Erik for a short amount of time but he was one of the 5amers that really made me feel apart of the gym. He truly will be missed but never forgotten.

Another great thing about being a member of CrossFit128 is I get to work out with my wife, we get to compete against each other but most importantly cheer each other on. Our two boys are allowed to attend classes/events and can see us cheering and being supportive of one another. This past 9 months I have competed in my first Open and other great events. I never would have thought I would be able to do an Open as I could not even do a box jump until like 2 months ago. All the support from Kendra and the other members has motivated and pushed me to work through my weakness instead of shying away from them. I truly could not have done this without all of you. This year I turn 35 and I have made it my goal to turn this dad bod around. Now my boys will not say, where is daddy when looking at the Athlete of the Month wall of fame. To steal a hashtag from Matt Fraser #HWPO.”

1) Back Squat:

3×8 @55%

2) Front Squat:

3×4 @55% of 1RM Back Squat

3) “Randy”

75 Power Snatches for time (75/55)

*10 min time cap

Wednesday February 12, 2020

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***The CF Five Plus team competition is just around the corner! We officially have over 10 teams signed up to participate! This should be a really fun day for all (athletes and spectators) So if you are not sign up please come out and support your fellow CrossFitters while they test their strength against a bunch of other badass’!

We also have some t-shirts for sale! Everyone and anyone can buy one! These will be available for purchase thought Monday Feb 17th. Choose how many you want, sizes and pay right online. They will all be shipped together to the gym for March 2nd and distributed to their rightful owner! Click HERE to order your shirt today!***

1) Back Squats:

5×5 @75%

2) “Masterpiece”

For time:

500m Row

150 Double Unders

50 Burpees

*12 min time cap

Monday February 10, 2020

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1) Front Rack Lunges:

4×8, @35% of 1RM Back Squat (total, not each leg)

Romanian Deadlift:

4×8, @40% of 1RM Deadlift 

2) “Hang, Press, Drop”

AMRAP12

1 Strict Pull Up, 2 Push Ups, 3 Air Squats

2 Strict Pull Ups, 4 Push Ups, 6 Air Squats

3 Strict Pull Ups, 6 Push Ups, 9 Air Squats

*continue adding 1,2,3 reps each round