Monthly Archives: April 2015

tuesday 4.28.15

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Let’s celebrate all that Chris has taught us this FRIDAY NIGHT AT Town Line Luxury Lanes @ 6:30.
1) coaches choice + 2×2 tgu

2) Heavy’ish Grace (205/145)

or 5# heavier than last week. 14 min cap

3) 6 otm

6 strict c2b

monday 4.27.15

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1) dynamic + ankle + posterior chain mobility

2) front squat: 5×1 @ 5# heavier than last week

3) OTM 6

ttb:  1 more than last week if you hit the number you where going for last week. If not try that number again (unbroken)

4) OTM 10

odd: jumping split squats 12/6 each plate OH (45/25) explosive/full hip extension

even: 8-12 ring rows

friday 4.24.15

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Well everyone, the time has come. Next week will be Coach Chris’ last week. It was an awesome 2 1/2 years and we wish him the most success. We are grateful for the time we had. We have all learned a lot from what he has to offer and wish him luck on his new endeavor! Chris will be teaching Monday and Wednesday night.

1) coaches choice

2) hollow rocks: 5×20

rev band flys: 4×20

3) 5 amrap

5 muscle ups

10 cleans (155/105)

5 min

9 amrap

3-6-9-12-15-18-21..

hang cleans (135/95)

pull-ups

tuesday 4.21.15

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Congratulations Greg on completing the Boston Marathon today. The CrossFit Route 1 family is super proud of you and all the consistent hard work you have put in.

1) mobility + TGU: 3×2

2) FT:

20 s2oh 5Lbs heavier than last week

3) otm 6

6 strict c2b

4) 75 KBS FT (70/53)

3 burpees otm

monday 4.20.15

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1) coaches choice

2) front squat: 3×2

5# heavier than last week

3) OTM 5

TTB: 1 more than last week if you hit the number going for last week. If not try that number again (unbroken)

4) 8 AMRAP

5 power cleans 5# heavier than last week

30 double unders