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Thanks for the support and amazing performances tonight! - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #intheopen #17point1 #snatch #crossfitgirls #pullup
How's everyone getting on with 17.3? Don't let hydration ruin your chances of getting into the latter rounds.. @route1nutrition - For each of the following losses of water in the body you'll have some big consequences: 1% reduced aerobic endurance. 3% reduced muscular endurance. 4% reduced muscle strength & motor skills. 5% heat exhaustion, cramping, reduced manual capacity. 10-20% death! - Stay hydrated people! - #TeamR1F #crossfit #fitness #gym #Workout#wod #strong #crawley #water #hydration #nutrition #food #17point1 #intheopen
How's everyone getting on with 17.3? Don't let hydration ruin your chances of getting into the latter rounds.. @route1nutrition - For each of the following losses of water in the body you'll have some big consequences: 1% reduced aerobic endurance. 3% reduced muscular endurance. 4% reduced muscle strength & motor skills. 5% heat exhaustion, cramping, reduced manual capacity. 10-20% death! - Stay hydrated people! - #TeamR1F  #crossfit  #fitness  #gym  #Workout #wod  #strong  #crawley  #water  #hydration  #nutrition  #food  #17point1  #intheopen 
Supporting for 17.2! - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #open2017
Team captains before #17point2 we werent very smiley after 😟 #crossfitopen2017 #crossfitopen #teamgoat #teamr1f
PV deep into last night's wod. Rounds 3+ got tough! - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #strength #deadlift
#Repost @route1nutrition with @repostapp ・・・ Happy pancake day! Here's a recipe to turn your standard sugary pancake into a protein pancake! - 1 egg 1 egg white 1 scoop protein (vanilla or banana works best) 1 ripe banana *Stick the above in a blender. - Use a small amount of butter in the pan to make 3-4 protein pancakes. Top with sugar free maple syrup if you like! Nice and easy! - #pancake #TeamR1F #food #diet #nutrition #crossfit #fitness #foodporn #protein #recipe
#Repost  @route1nutrition with @repostapp ・・・ Happy pancake day! Here's a recipe to turn your standard sugary pancake into a protein pancake! - 1 egg 1 egg white 1 scoop protein (vanilla or banana works best) 1 ripe banana *Stick the above in a blender. - Use a small amount of butter in the pan to make 3-4 protein pancakes. Top with sugar free maple syrup if you like! Nice and easy! - #pancake  #TeamR1F  #food  #diet  #nutrition  #crossfit  #fitness  #foodporn  #protein  #recipe 
#Repost @route1nutrition with @repostapp ・・・ Perfect protein pot! 200g Greek yoghurt, mix in 1 scoop of protein and top with your favourite fruit 👌🏻
#Repost  @route1nutrition with @repostapp ・・・ Perfect protein pot! 200g Greek yoghurt, mix in 1 scoop of protein and top with your favourite fruit 👌🏻
2 sets x max effort bar dips. Great accessory work for improving muscle ups. - #TeamR1F #crossfit #fitness #gym #strong #crawley #calisthenics #gymnastics #bardip
Yoga was buzzing this morning! - #TeamR1F #yoga #crossfit #fitness #gym #strong #crawley #namaste
The old man's club checking out 17.1. #TeamR1F #crossfit #open2017
Rachel beasting through today's workout. - In 5:00 400m run Then max effort cleans @ 70/47.5kg Rest 3:00 Repeat - Score = reps combined. - #piggy #crossfit #teamr1f #fitness #gym #strong #crawley #squat #clean #crossfitgirls
Working on the fundamentals. Ring rows are no joke! - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #ringrow #calisthenics
"I will not answer my phone." - #punishment #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #crossfitgirls #burpee
Robin on his last set for 5x5 Back Squat @ 80kg. - #TeamR1F #crossfit #fitness #gym #Workout #strength #squat #backsquat #strong
Theo hitting a solid back squat @ 157.5kg for 2! - #boyswhosquat #TeamR1F #crossfit #fitness #gym #strong #crawley #squat #backsquat
Weighted Chinup 1 Rep Maxes! Here's Claire, Jane, Nicola, Tarzan, Lukasz, Esh & James hitting PR'S. - #TeamR1F #crossfit #fitness #gym #Workout #strength #chinup #strong
Congrats Rhianna on getting your first ever chin up! Rx athlete in the making! - #TeamR1F #crossfit #fitness #gym #strong #crawley #strength #pullup #crossfitgirls
Massive congrats to Paul who hit a new PR 1 rep max on the Deadlift. From 115kg to 135kg! And a little more left in the tank. Good job! - #TeamR1F #crossfit #fitness #gym #Workout #strength #deadlift #crawley #strong
Well done to this weirdo for nailing his first ring muscle up! Just in time for the Open too. You've put the effort in and got the reward. Good job Sanchez! - #forgottofilmit #TeamR1F #crossfit #fitness #gym #Workout #strength #muscleup
Let's play a game.. How old is this man? Winner gets a free tshirt... - #cantfigureitout #sleevesrolledup #TeamR1F #crossfit #fitness #gym
How Much Ya Bench? - 10-8-6-4-2 Close grip bench press. - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #strength #powerlifting #benchpress
Failed this 7 weeks ago at Stand Alone Series! 120kg PR Clean & Jerk .. Might even get under it properly next time. - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #strength #weightlifting
Earning Xmas Dinner! - 8 intervals of 2 minutes ON : 1 minute OFF AMRAP (continue each interval from where you left off) 25 cal row 25 box jump overs @ 24/20″ 25 deadlifts @ 80kg 25 wall balls @ 9/6kg 25 ring dips 25 burpees 25 cal assault bike - #crossfitwanker #TeamR1F #crossfit #fitness #gym #Workout #wod #xmas
Earning Xmas Dinner! - 8 intervals of 2 minutes ON : 1 minute OFF AMRAP (continue each interval from where you left off) 25 cal row 25 box jump overs @ 24/20″ 25 deadlifts @ 80kg 25 wall balls @ 9/6kg 25 ring dips 25 burpees 25 cal assault bike - #crossfitwanker  #TeamR1F  #crossfit  #fitness  #gym  #Workout  #wod  #xmas 
12 Days Of Xmas WoD! - #TeamR1F #crossfit #fitness #xmas
Merry Xmas! - #TeamR1F #crossfit #fitness #gym #xmas
Route 1 Fitness take over. - #TeamR1F #crossfit #xmas #party
Route 1 Fitness take over! - #TeamR1F #crossfit #xmas #party
Charity fancy dress Throwdown! #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #throwdown
Shoulder mobilisation with Brian.. Cheers mate - #annoyingpuppy #TeamR1F #crossfit #fitness #gym #Workout #warmup #pug #boxdog #puppy
Ryan praying to the muscle up gods! - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #muscleup #gymnastic
The dark horse Peter hitting a 190kg sumo deadlift this morning! - #TeamR1F #crossfit #fitness #gym #Workout #strength #deadlift #sumodeadlift #strong #awesome
Romwod with the cheeky box pug Brian 😍😂 #TeamR1F #crossfit #postwod #stretching #fun #romwod #pug #cheekypuppy #spotthepuppy #route1fitness #sundaystretching #strong
Might of just gone and got myself a pug puppy! This is Brian. He'll be the first official box dog @route1fitness. Can't wait to get him in 2 weeks! - #TeamR1F #boxdog #gymdog #pug #puppy #crossfit #pugsofinstagram
Goodbye hannah shame to see you leave!! Don't forget to drop in!! 😢 #teamR1F #route1fitness #crossfitbox #goodbye #crossfitter #leaving #community #crossfitfam #girlswholift #crossfitgirls #bye  #comebacksoon #crossfitcrawley
Here's Kim/Keg/Ken/Kendrick working on handstand walks and keeping her feet together for better control. Leaving the legs to flail about can ruin your position! - #TeamR1F #gymnastic #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength #handstand
A couple mobility exercises to help set your sumo deadlift up. Sorry for the faces but that barbell sucks. - 2 mins assisted hip stretch. Use a band to hold your upper body weight and put yourself into as many wider positions to stretch your hips/adductors out. Using the band will let you get into places you normally can't! - 2 mins per side hamstring smash. Use a barbell to floss your hamstring side to side and contract/relax into. 5 second contractions and relax into 3 deep breaths. Repeat on the sticky areas. - #TeamR1F #pain #mobility #crossfit #fitness #gym #workout #wod #strong #food #diet #nutrition #strength
A couple mobility exercises to help set your sumo deadlift up. Sorry for the faces but that barbell sucks. - 2 mins assisted hip stretch. Use a band to hold your upper body weight and put yourself into as many wider positions to stretch your hips/adductors out. Using the band will let you get into places you normally can't! - 2 mins per side hamstring smash. Use a barbell to floss your hamstring side to side and contract/relax into. 5 second contractions and relax into 3 deep breaths. Repeat on the sticky areas. - #TeamR1F  #pain  #mobility  #crossfit  #fitness  #gym  #workout  #wod  #strong  #food  #diet  #nutrition  #strength 
A couple mobility exercises to help set your sumo deadlift up. Sorry for the faces but that barbell sucks. - 2 mins assisted hip stretch. Use a band to hold your upper body weight and put yourself into as many wider positions to stretch your hips/adductors out. Using the band will let you get into places you normally can't! - 2 mins per side hamstring smash. Use a barbell to floss your hamstring side to side and contract/relax into. 5 second contractions and relax into 3 deep breaths. Repeat on the sticky areas. - #TeamR1F #pain #mobility #crossfit #fitness #gym #workout #wod #strong #food #diet #nutrition #strength #smoothie
A couple mobility exercises to help set your sumo deadlift up. Sorry for the faces but that barbell sucks. - 2 mins assisted hip stretch. Use a band to hold your upper body weight and put yourself into as many wider positions to stretch your hips/adductors out. Using the band will let you get into places you normally can't! - 2 mins per side hamstring smash. Use a barbell to floss your hamstring side to side and contract/relax into. 5 second contractions and relax into 3 deep breaths. Repeat on the sticky areas. - #TeamR1F  #pain  #mobility  #crossfit  #fitness  #gym  #workout  #wod  #strong  #food  #diet  #nutrition  #strength  #smoothie 
Coach Rob hitting some Deadlifts 150kg for 10. His preworkout is human souls. @robrouteonefitness - #TeamR1F #souleater #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength #deadlift
Board talk of the upcoming workout. They're about to have a lot of fun with this one! - 4:00 amrap 5 Pullup 10 Pushup 15 air squat Rest 1:00 4:00 amrap Burpee Box Jumps Rest 1:00 4:00 amrap 5 Pullup 10 Pushup 15 air squat *Total reps = score - #TeamR1F #crossfit #fitness #gym #Workout #wod #strong #crawley #westsussex #burpee
#Repost @danr1f with @repostapp ・・・ To really nail your nutrition your need to have a simple system to follow when making meal choices. - A cut and paste meal plan will only work for so long for most people. What happens when you don't have the right food readily available or get bored of the meals? You need to become self sufficient. - The focus on the 21 Day challenge is to learn this system bit by bit and also shed fat whilst doing it! Win win! - Link in bio. Join me in the challenge! - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
#Repost  @danr1f with @repostapp ・・・ To really nail your nutrition your need to have a simple system to follow when making meal choices. - A cut and paste meal plan will only work for so long for most people. What happens when you don't have the right food readily available or get bored of the meals? You need to become self sufficient. - The focus on the 21 Day challenge is to learn this system bit by bit and also shed fat whilst doing it! Win win! - Link in bio. Join me in the challenge! - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
To really nail your nutrition your need to have a simple system to follow when making meal choices. - A cut and paste meal plan will only work for so long for most people. What happens when you don't have the right food readily available or get bored of the meals? You need to become self sufficient. - The focus on the 21 Day challenge is to learn this system bit by bit and also shed fat whilst doing it! Win win! - Link in bio. Join me in the challenge! - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
To really nail your nutrition your need to have a simple system to follow when making meal choices. - A cut and paste meal plan will only work for so long for most people. What happens when you don't have the right food readily available or get bored of the meals? You need to become self sufficient. - The focus on the 21 Day challenge is to learn this system bit by bit and also shed fat whilst doing it! Win win! - Link in bio. Join me in the challenge! - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
3 Position snatch complex looking good marshmallow 👌#TeamR1F #crossfit #crossfitter #crossfitbox #strong #snatch #3positionsnatch #complex #awesome #gym #olylifting #olympiclifting #fun #wod #crossfitcrawley
Smoothies are a great time saver and way to bump up your fruit/veg in take. By using simple nutritious ingredients we remove the bullsh*t that store bought shakes/juices often have. - Here we have: Protein Fats Carbohydrates Veg All in one smoothie. A true meal replacement. - Learn more ways to nail your diet with me on the 1st November! Sign up via the link in my bio. @danr1f. - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
Smoothies are a great time saver and way to bump up your fruit/veg in take. By using simple nutritious ingredients we remove the bullsh*t that store bought shakes/juices often have. - Here we have: Protein Fats Carbohydrates Veg All in one smoothie. A true meal replacement. - Learn more ways to nail your diet with me on the 1st November! Sign up via the link in my bio. @danr1f. - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
Smoothies are a great time saver and way to bump up your fruit/veg in take. By using simple nutritious ingredients we remove the bullsh*t that store bought shakes/juices often have. - Here we have: Protein Fats Carbohydrates Veg All in one smoothie. A true meal replacement. - Learn more ways to nail your diet with me on the 1st November! Sign up via the link in my bio. - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
Smoothies are a great time saver and way to bump up your fruit/veg in take. By using simple nutritious ingredients we remove the bullsh*t that store bought shakes/juices often have. - Here we have: Protein Fats Carbohydrates Veg All in one smoothie. A true meal replacement. - Learn more ways to nail your diet with me on the 1st November! Sign up via the link in my bio. - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
#Repost @danr1f with @repostapp ・・・ Great kipping bar muscle up progression here from Kristy (rizzle kicks). - Here you can see how much higher she gets after only a few weeks on her plan. - A bit more work to be done on an aggressive hip pop and pulling strength so the wrists can get on top of the bar without chicken winging it! Well done Kristy! - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
#Repost  @danr1f with @repostapp ・・・ Great kipping bar muscle up progression here from Kristy (rizzle kicks). - Here you can see how much higher she gets after only a few weeks on her plan. - A bit more work to be done on an aggressive hip pop and pulling strength so the wrists can get on top of the bar without chicken winging it! Well done Kristy! - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
Great kipping bar muscle up progression here from Kristy (rizzle kicks). - Here you can see how much higher she gets after only a few weeks on her plan. - A bit more work to be done on an aggressive hip pop and pulling strength so the wrists can get on top of the bar without chicken winging it! Well done Kristy! - #TeamR1F #crossfit #fitness #gym #workout #wod #strong #smoothie #food #diet #nutrition #strength
Great kipping bar muscle up progression here from Kristy (rizzle kicks). - Here you can see how much higher she gets after only a few weeks on her plan. - A bit more work to be done on an aggressive hip pop and pulling strength so the wrists can get on top of the bar without chicken winging it! Well done Kristy! - #TeamR1F  #crossfit  #fitness  #gym  #workout  #wod  #strong  #smoothie  #food  #diet  #nutrition  #strength 
Weekend team wod going down! #TeamR1F #crossfit #fitness #gym #Workout #wod #strong
Love a new bit of kit. Massive thanks to Russ for building us these 4 boxes so we can get through our Box Squat strength cycle. Plus 2 new racks and 2 benches to go with this = faster Gainz. - #weneedabiggergym #TeamR1F #crossfit
Love a new bit of kit. Massive thanks to Russ for building us these 4 boxes so we can get through our Box Squat strength cycle. Plus 2 new racks and 2 benches to go with this = faster Gainz. - #weneedabiggergym  #TeamR1F  #crossfit 
Bye Rachel come back anytime you like.. shame to see any members leave 😢 #TeamR1F #alwaysteamr1f #route1finess #strong #crossfitcrawley #crossfit #crossfitbox #girlsthatlift #crossfitgirls #goodbye #bye #leaving #piggy #sad #community #crossfitfam #member #gym #gymfam
1 rep max bench press followed by some well needed roll out #route1finess #strong #awesome #crossfitbox #1repmax #fun #pr #roll #stretching #rollout #crossfit #TeamR1F #community #crossfitfam #bench #benchpress #life #gym #weightlifting