Help Rachael Get to Cali!
1. drill c+j
2. build to heavy 2 c+j, tng
3. 7 amrap
muscle up or c2b or pull-up or neg pull-up or ring row
power clean (205/140)
Coach Eddie is celebrating 2 years since starting CrossFit this week. His inspiring post is below. Have you taken class with him yet?WOD with him Wednesday nights at 6 and 7!
I turn 2 with #crossfit this week. The biggest point of performance I could ever take away, is to endure. Embrace the suck. Because how you do anything, is how you do everything. Give me the challenges. Give me the failures. Give me the ability to inspire others. Give me the madness.
“Without a little madness, I wouldn’t be able to feel. And if I can’t feel, then I’ll lose my mind. And if I lose my mind, then I’ll lose my words. This is how I love. Madly enough to lose myself, and feel all the things I can’t put into words.” #niketraining #metcon #crossfit #getfitordietrying #endure #standards #stance #logoin
1. hip+ shoulder mobility
2. back squat: 3 @ 80% of your 1RM Back Squat for a set of 3.2×5 @ 40 less lbs
3. 20 hspu (45+10/ 45) plates
20 ohs (155/105)
CrossFit Route 1 Family,
We are very proud and excited to be holding a very special kettlebells4kids fundraising WOD on Today, August 25th. The WOD will be held in every regularly scheduled class, and will be quick and fun – we promise!
kettlebells4kids supports organizations that provide opportunites for homeless children to strengthen theirphysical, social, and emotional skills, which in turn improves their ability to overcome adversity.
kettlebells4kids has set the aggressive goal of raising $2.5 million, with each dollar representing each of the 2.5 million homeless children in the US.
Specifially, there are over 31,000 homeless children in Massachusetts.
Our goal at CrossFit Route 1? TO RAISE $1,000. With an average of 80 athletes in attendance on Tuesdays, we know this goal is within reach!
Support kettlebells4kids by making a tax-deductible donation to our team. You can either bring CASH (no checks!) with you to class, or here on this page. The process is fast, easy, and secure… and you can be sure that it will benefit a great cause!
1. dynamic warm-up
2. Front Squat: 3×2 @90% of 1rm
3. “Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 KBS, 1.5/1
9 Box Jumps, 24/20
We are SO excited to join CrossFit gyms around the US in this awesome fundraising effort. In this area, the initiative is being spearheaded by CrossFit Free’s Olympic lifting/CrossFit prodigy, Shiloh (he’s the one in the middle!).
kettlebells4kids aims to raise $2.5 million for the 2.5 million homeless youths in America, and we will be doing our part on Tuesday 8.25 with a special fundraising WOD.
Click on the link for more info, and to begin your fundraising. You may also bring cash with you to class on Tuesday.
1. skill work
2. hang p.clean+ power clean build to heavy complex
3. 3 rounds
10 hang cleans (185/130)
1. coaches choice
2. 50 cal AB/ 60 AD
3. “Blake” / modified
Teams of 2: 20amrap
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.