“Wednesday 11.27.13”IMG 2650

From Coach Katie aka KBo

My yoga mentor Rob shared something with my class last weekend, and it really resounded with me. He explained that his wife, also a yoga instructor, will sometimes ask her class to dedicate their practice to the people in their lives that enable them to practice yoga. It could be their significant other who takes care of the chores or kids, it could be a co-worker or boss that picked up some slack, or even a parent, sibling, or friend who purchased you a giftcard for the class.

Point is, I’ve heard so many great stories from many of you, explaining how others have sacrificed so that you can come kill it at CrossFit Route 1. My guess is that those sacrifices have, more often than not, been made out of love, and that your loved ones aren’t looking for any payback or gratitude. But, we all know they deserve it!

That being said, the CFRte1 family is so excited to announce that we are going to have a special “I’m Thankful for YOU!” WOD on Saturday, November 30th. It will be at 9am, and you are each welcome to bring one non-member, who will be your teammate for the WOD. As always, this will be a tough workout, but it will be accessible to nearly anyone. And it will be FUN!

Love, KBo

PS… Since I have your attention, I am thankful for EACH and EVERY ONE of you, for making these last 4 months at CFRte1 so wonderful. Thank you for accepting and welcoming me! I hope to see you all at my special 8am WOD on TURKEY DAY!!!

Wed: 6am/7am/9am/noon

Thanksgiving 8am

Fri: 9am/noon

Sat:9am bring a friend to class day.


          dynamic +mobility


           squat snatch


        20 mins

        squat snatch: work on movement 


         2 rounds (1min each)

         muscle up or ring dip

         db snatch (50/40)

         rkb swing (70/53)



         2min ME double unders

         two different scores

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

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