Monthly Archives: February 2018

monday 2.26.18

Front Squat:

1 rep @80%

2×2 -20 +10# from last week

3 rounds
3 amrap
10 front squats
10 box jumps ME Burpees Rest
3 minutes between rounds.
Men: 185-lb. squat, 36-in box jump overs
Women: 125-lb. squat, 30-in. box jump overs

Open Friday 18.1

Q: Should I sign up for The Open this year?

A: YES!! It’s the one time a year when all of the CrossFitters in the world are truly held to the same standards, and are unified as ONE community. Plus, it’s such a fun time for our gym. And finally, if you generally come to classes on Fridays, you’ll be doing the workouts anyway, so you’d might as well see where you stand WORLDWIDE when you do ‘em!


Q: How do I sign up?

A: Go to, and make sure you select “CrossFit Route 1”


Q: What if I can’t do all the movements?

A: The best part about The Open is watching as athletes accomplish things they NEVER thought they could do, including their first muscle ups or handstand push ups, or PRing a lift, or even just finishing a workout that they “knew” they “couldn’t” finish.  However, there are also Scaled versions of each workout, which are generally doable by everyone. If you are truly concerned about whether you are ready, ask one of your Coaches.


Q: I’m new to CrossFit… should I sign up?

A: YES!! What a great time to set a benchmark!! In other words, while you may be a little overwhelmed (that’s why we’ve been doing these “Open Fridays” as practice runs!), you’ll finish the Open with a better understanding of the standards and the competitive side of CrossFit….and you’ll have an quantitative ranking in the Region and in the World for you to beat next year!


Q: I’m not able to get to CFRTE1 on Fridays. OR I know I have to miss a Friday for travel, etc. Can I still sign up?

A: Sunday Open Gym is a great chance to do make-ups. Just try to let one of the coaches know, and bring your own judge. If you are traveling for a whole weekend, you can do your workout at another gym (how fun! Just call ahead to find out their process) OR you can try to squeeze it in before 7PM on Monday at CFRTE1, but PLEASE communicate that with one of your coaches!


Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Thursday 2.22.18

I will be watching the Open announcement at 8pm at the gym if anyone wants to stick around.
First person to guess the workout before 7:30pm wins a sweatshirt. Post your guess in the “Leave a reply” / Replies section above.

ot2m x5

1 power or squat snatch

5x row :45 rest 1:15

Fun Friday 2.16.18

“The magic is in the
movement, the art is
in the programming,
the science is in the
explanation, and
the fun is in the

14 amrap
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet