“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.

Warm-up:

          dynamic +mobility

Skill:

           squat snatch

Strength:

        20 mins

        squat snatch: work on movement 

WOD:

         2 rounds (1min each)

         muscle up or ring dip

         db snatch (50/40)

         rkb swing (70/53)

         rest


         then

         2min ME double unders

         two different scores

Read more: Wednesday 11.27.13
 

“tuesday 11.26.13”IMG 2647

Holiday schedule 

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

Thanksgiving 8am

Fri: 9am/noon

Sat:9am bring a friend to class day.

Warm-up:

          10 hang cleans + 10 burpee tuck jumps x2

Skill:

           hang cleans

Strength:

        pull-up: 3rm

        bench press: 3rm

WOD:

         3 rounds (3m on 1m off)

         8 burpee box jumps (no push-up burpee 24/20)

         8 hang cleans (135/95)

Read more: tuesday 11.26.13
 

“monday 11.25.13”


IMG 1118

Warm-up:

          mobility + squat hold

Skill:

           thruster

Strength:

        back squat: 2 rm

WOD:

         5 rounds

         30 double unders

         10 thruster (95/65)

Read more: monday 11.25.13
 

“Friday 11.22.13”IMG 2437

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against CrossFit Free

on Sunday at 10:30am-11:30pm @ CFRTE1. We encourage you to come show your support and cheer on our team!

Warm-up:

          40 banded good mornings 20 hollow rocks

Skill:

           deadlift

Strength:

        deadlift: 4rm 

WOD:

         "Diane"

Read more: Friday 11.22.13
 

“thursday 11.21.13”IMG 2658

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against Crossfit Free

on Sunday at 10:30am-11:30pm @ CFRTE1. We encourage you to come show your support and cheer on our team! 


Warm-up:

          10 air squats/ 10 face pulls/ 5 tuck jumps x 2

Skill:

           wall ball

Strength:

        ring rows: 5x5 w/ 5sec hold at top

        strict pull-ups: 5x3

WOD:

         4 rounds

         15 c2b

         15 wall balls (20/14)

Read more: thursday 11.21.13
 

“wednesday 11.20.13”IMG 2675

Warm-up:

          shoulder mobility

Skill:

           push jerk

Strength:

        push press: 2rm

        push jerk: 2rm

WOD:

         10 amrap

         10 snatches

         20 lunges

         200m run

Read more: wednesday 11.20.13
 

“Tuesday 11.19.13”

IMG 2485

IMG 0427
















One year ago today, two things happened: Chris started coaching promptly at 6am, and at 7:43am Cruz was born. We are extremely grateful for both of these additions to our family and ironically, they came into our lives on the same day! Nothing tops the welcoming community we have for accepting our not-so-new-now coach Chris and the Cruz. Thank you!

Warm-up:

          19 burpees

Skill:

           double unders

Strength:

        weighted sit-ups: 4x10

        strict TTB: 3x8

WOD:

         3 rounds (1 min ea)

         KB swings (53/35)

         burpees

         box jumps (30/24)

         rest

Read more: Tuesday 11.19.13
 

“monday 11.18.13”photo-1

Warm-up:

          mobility- front rack + squat

Skill:

           hang squat clean/ squat clean/power clean

Strength:

        10min to establish a 2 rep max hang squat clean tng

        

WOD:

         a] 2 amrap

            Hang squat cleans (use 70% of 2 rep)

           rest 3 min

         b] 15-12-9

             power clean (115/80)

             ring dips

Read more: monday 11.18.13
 

“friday 11.15.13”IMG 0029

This year, Crossfit Route 1 is joining Crossfit Free in a CrossFit league. The league consists of both RX and Scaled Teams.

Different boxes from across the area are competing against each other weekly, with a championship at the end. 

Teams consist of six athletes, 3 men and 3 women. Each week, 2 men and 2 women will complete the posted WOD

based on the strengths that are needed. WOD's are announced on Sunday night, and teams have a week to complete them. 

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against Crossfit Wicked

on Sunday at 11:30am-12:30pm. We encourage you to come show your support and cheer on our team! We hope to add

more teams to our roster next season.

Warm-up:

          coaches choice

Skill:

           pendlay row/hspu

Strength:

        bench press: 5x5

        Pendlay row: 5x5

WOD:

         14 amrap

         50 hspu (floor)

         40 kb swing (70/53)

         30 burpee over box  

Read more: friday 11.15.13
 

thursday 11.14.13”

Warm-up:

          Dynamic + shoulder mobility

Skill:

           power snatch/ squat snatch

Strength:

        Snatch: tng 1 power snatch+1 squat snatch 

WOD:

        4 rounds 1min each

        ME power snatch (135/95)

        Rest

        200m run

        Rest

        

         

Read more: thursday 11.14.13
 

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