“monday 3.31.14”

IMG 3103

Don't forget to put your 14.5 scores in!

A message from Coach Katie B:

With the 2014 CrossFit Open coming to a close (and WARMER WEATHER ARRIVING ANY DAY NOWWWWW), it’s time to get back outside… and yes, RUN again!!! For those of you who A) enjoy running and/or road races, or B) want to learn to enjoy running and/or road races, we have a really great opportunity coming up this weekend:

Sunday, April 6th CrossFit Route 1 is a proud sponsor of the Play it Forward 5K Run & Walk, with donations and race entry proceeds benefiting Project Playground: Horace Mann School in Melrose, MA. Not only are we sponsoring the event, but I will be leading the pre-race warm up, andddd Coach Kat and I are each looking for 3 brave runners to join our respective teams!

So, how can you get involved? Some ideas:

1. Sign up to join MY team!! (Or Kat’s, whatever…)

2. Sign up your own team of 4! A “family” of 4 costs $75 to register.

3. Sign up as an individual. $25 per registration.

4. Come to cheer us on!

**www.hmschoolyard.com for more information

And, because both Kat and I are very competitive, there is more than just bragging rights on the line: the coach with the fastest team (cumulative race times) wins the opportunity to select a costume that the losing coach must wear for one complete day of coaching.

Please do not delay in contacting me or Kat if you want on our teams... there are only 3 spots available on each!

P.S: There will be NO BROGA!

Love, KBo/Bosh/Boshkins/thepinkmambaaa


From all the coaches and staff at CrossFit Route 1, congratulations on a very successful and hard-earned Open season, we are all so proud! Let’s keep the successes coming! 


Also happening on April 6th:

Our friends at CrossFit Florian will be hosting a fundraiser honoring the lives of Firefighter Michael "Dork" Kennedy and Fire Lieutenant Edward Walsh. More information can be found here: http://www.crossfitflorian.com/2014/03/dork/

Warm-up:

          2x 20 lunges + 20 banded good mornings

Skill:

           kb swings

Strength:

        back squat: 5rm

        strict ttb: 4x10

WOD:

         100 kb swings (70/53)

         2 wall walks every minute

"You will never find time for anything. If you want time, you must make it."

-Charles Buxton


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