Monthly Archives: December 2016

monday 12.26.16

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1.coaches choice +

3 rounds

7 strict leg raise

14 band pull apparts

2. 2 sets (12min)

2 front squats @ 1rm sqt cl weight (+5 from last week)

3. 1 minute amrap squat cleans @ 185/125 or 60% of 1rm sq cl

1 minute amrap unbroken T2B

1 minute amrap unbroken double under

rest 3 minutes

1 minute amrap squat cleans @ (205/140) or 70%

1 minute amrap unbroken T2B

1 minute amrap unbroken double under

rest 3 minutes

1 minute amrap squat cleans @ (225/155) 75%

1 minute amrap unbroken T2B

1 minute amrap unbroken double under

rest 3 minutes

1 minute amrap squat cleans @ (255/175) 85%

1 minute amrap unbroken T2B

1 minute amrap unbroken double under

friday 12.23.16

Please join us at CrossFit Route 1

on Friday, December 23 and Saturday, December 24

During our classes to benefit Eva Preston and Family, Through The EveryDay Heroes

Eva’s is a face everyone loves here at Route 1. Her husband Glenn is an injured Boston firefighter. They have four young children. He just recently returned to work after 2 years recovering from an injury at an alarm call resulting in broken vertebrae in his spine and neck.

Now Glenn is not working & undergoing intense chemotherapy treatment for lung cancer.

Eva loves working out at CrossFit and is one of our original members who we love dearly.

Please donate to help bring some relief and happiness to Eva, Glenn, & their family.

 ABOUT THE EVERYDAY HEROES EMERGENCY FUND

EveryDay Heroes is a nonprofit organization founded by CrossFit Route 1 member and coach Kendra Hewitt and her family. It was founded in honor of her father William Cecieta. Her dad is a deceased firefighter who worked in the town of Saugus, MA. The EDH emergency fund’s goal is to provide financial assistance and personal support for families and individuals in times of crisis, who have experienced financial turmoil due to the loss of life or a life changing, disabling injury sustained in the line of duty.  Your donation goes to directly to families in need .

Your donation is tax deductible.

EveryDay Heroes is a charitable 501(c)3 nonprofit

_____________________________________________________________________

1. snatch skill work.

2. OPEN 12.2

10amrap

snatches

30 reps (75/45)

30 reps (135/75)

30 reps (165/100)

as many reps as possible@(210/120) pound Snatch,

thursday 12.22.16

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1. coaches choice

2a. box step ups: 4×8 w/ db

(regular old school step ups, you can push of floor)

2b. Db curls: 4×8

3. Partner WOD

15 amrap

15 box jump over (24/20)

20 cal row

25 ea mountain climbers

Rotate through movements, alternating movements. Partner 1 does all the bj’s, partner 2 does all row, partner 1 does all the mountain climbers, partner 2 does all the bj…..

wednesday 12.21.16

Within the next few days, you will be receiving a brief–BUT IMPORTANT–questionnaire either right before or right after your class.

In it, you will be answering questions about how you feel about your current fitness/health status, your goals, and your achievements.

In other words, this questionnaire is ABOUT YOU, and it is FOR YOU. It is going to help us to better understand why you started CrossFit, why you continue CrossFit, and how we can better support you on your CrossFit and health journey. The reverse side is to be used to track major PRs.

However, this is not a one-and-done initiative. When you see the document, please note that it is meant to be revisited periodically, approximately every 6 months. While we will do our best to remind you, please consider putting a reminder in your calendar!

To review, we are kicking off this project to guide you to recognize your progress and strengths, while also shedding some light on where improvements can be made. It is our hope that you will continue to honor us with the opportunity to celebrate those successes while coaching you above and beyond the challenges.

Congratulations on a remarkable 2016… here comes a new year!

Love, Coach Katie

______________________________________

1.coaches choice +

2 rnds

15 banded good mornings

:30 plank

2. 1 rep max DL

3. 2 rounds

10 hc (155/105)(unbroken)

40 du

rest 3min

x2

tuesday 12.20.16

Please join us at CrossFit Route 1

on Friday, December 23 and Saturday, December 24

During our classes to benefit Eva Preston and Family, Through The EveryDay Heroes

Eva’s is a face everyone loves here at Route 1. Her husband Glenn is an injured Boston firefighter. They have four young children. He just recently returned to work after 2 years recovering from an injury at an alarm call resulting in broken vertebrae in his spine and neck.

Now Glenn is not working & undergoing intense chemotherapy treatment for lung cancer.

Eva loves working out at CrossFit and is one of our original members who we love dearly.

Please donate to help bring some relief and happiness to Eva, Glenn, & their family.

 ABOUT THE EVERYDAY HEROES EMERGENCY FUND

EveryDay Heroes is a nonprofit organization founded by CrossFit Route 1 member and coach Kendra Hewitt and her family. It was founded in honor of her father William Cecieta. Her dad is a deceased firefighter who worked in the town of Saugus, MA. The EDH emergency fund’s goal is to provide financial assistance and personal support for families and individuals in times of crisis, who have experienced financial turmoil due to the loss of life or a life changing, disabling injury sustained in the line of duty.  Your donation goes to directly to families in need .

Your donation is tax deductible.

EveryDay Heroes is a charitable 501(c)3 nonprofit

_____________________________________________________________________

1.dynamic + plate dynamic situps: 4×10

2. strict press: 4×2 @ 90% of 2rm

3. 3 rounds

25 hspu

18 db snatch (70/50)

10 kbs (70/53)

Time Cap: 18 min