friday 3.16.18

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

thursday 3.15.18

Don’t Forget – Mark Your Calendars!!

Let’s celebrate all the amazing performances, PRs, and our AWESOME CrossFit Route 1 community. We will be holding our Annual Friday Night Lights Opens Party on FRIDAY, March 23rd.
Come down for pizza, a Downeast Cider keg, and all the PM classes throwing down 18.5.
You’re welcome any time after 3PM! Yes, that means YOU, especially if you already did the workout during one of the AM classes. We want our whole CF Family together for one last time, before we move to our new “home” at the end of the month.
Feel free to bring your drink of choice and any signature apps / desserts to share!
Questions? Ask a coach!
Now, let’s CRUSH 18.4 and 18.5!

bench press: 4×5 + 5 from last week
pendlay row: 4×6

1:30 work 3min rest
250/200m row
ME db snatch (50/35)

Wednesday 3.14.18

Dear Saugus Residents,

We are writing to you all, to inform you of the public hearing that is happening at 7:55 PM on 3/14 (Tonight) at the Saugus Town Hall Auditorium (298 Central Street) in regards to our newly proposed location. We are requesting a permit to establish our community-based health and fitness operation, CrossFit Route 1, at 175 Central Street, along with a request to enable business operations to begin at 5:30 AM. It is our sincerest hope to be accepted, so that we can continue to serve our community. We invite you to come out and support our efforts in this process to relocate.

Single Arm DB Strict Press: 4×7

Weighted Dynamic Sit-Ups: 4×8

5 rounds
15 hr push ups
15 air squats
15 kbs (53/35)
35 du

Friday 3.9.18

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes