Friday October 4, 2019

***If you are planning on attending Barbells for Boobs tomorrow either as a volunteer, participant or supporter parking is going to be very limited. Once the parking lot is full there will be additional parking in these designated areas

610 Salem St. – Rental Equipment building

603 Salem St. – Medi Weightloss parking lot

Walton St. – street parking only, please try and stay to one side so we don’t block the entire road

There will be a 50/50 drawing as well as some raffle items up for grabs so bring some extra cash.

50/50 Tickets: $2 each or 20 for $30

Raffle Tickets: $1 each or 25 for $20

If you are unable to attend the event and would still like to contribute to the cause please click the following link to donate directly to the “BB4B at CrossFit 128 donation page —–> HERE***

1) One Rep Max Thrusters

*from the rack

2) “Fran”

21-15-9

Thrusters (95/65)

Pull Ups

*8 min time cap

Tuesday October 1, 2019

***In honor of Breast Cancer Awareness Month and leading up to our Barbells for Boobs event this weekend, the rest of this weeks programming will involve “The Girls”! Rock your pink! #SaveSecondBase***

1) “Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

*12 min time cap

2) Post WOD Core:

-Tabata Plank Holds

-Tabata Sit Ups

Friday September 27, 2019

***Last day to order your 2020 CF Open shirts!!!***

**This year instead of “Friday Night Lights” we are going to change it up a bit. Since the Open is switching over to the Fall, Friday evenings will be named “Fright Night”! Just like in years past, classes will be run in more of a throw down style. A few people working at a time, members are encouraged to come in, workout or hang out at this time and support your fellow classmates. Friday Oct. 25th will be Halloween themed, costumes are not optional ;)**

1) 1 Rep Max Clean

*squat or power

2) “The Mini Standard”

15 Clean and Jerks (135/95)

15 Muscle Ups

15 Snatches (135/95)

*8 min time cap

Thursday September 26, 2019

Barbells for Boobs is right around the corner and I am looking for a little help from you guys! I know a few of you are participating which is great! I need a few extra hands on the day of to help out with registration, parking assistance, weight changers and a grill master for the cookout.

For the cookout if anyone is willing to contribute some sort of food item (pasta salad, fruit salad, veggies, dessert, etc) that would be most helpful!! Please send me a text or email (slilakos@gmail.com) if you plan on making something for the cookout.

If you can not join us on event day you can still make a contribution to the “BB4B at CrossFit 128” donation page! Every little bit helps.

“Ringer 1 & Ringer 2”

30-20-10

Cals on Bike

Toes to Rings

*8 min time cap

-5 min rest/transition 

15-10-5

Burpees Over the Bar

Overhead Squats (135/95)

*8 min time cap