Monthly Archives: July 2017

Tuesday 7.4.17

Posted on July 03rd, 2017 by Cossfit Route 1

RANKEL U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather, Don and Trisha […]

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monday 7.3.17

Posted on July 03rd, 2017 by Cossfit Route 1

No evening classes. July 4th 9am only – Coaches Choice  – Back Squat (1×5 + 3×5 ) Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5. For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs. For […]

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