Monthly Archives: July 2018

tuesday 7.17.18

Posted on July 17th, 2018 by Cossfit Route 1

– 2nd place finish for this crew on Saturday, up in the sticks of Maine. – 50 rkbs – build to a 1rm C+J – 2 amrap C+J @80% 1rm

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monday 7.16.18

Posted on July 16th, 2018 by Cossfit Route 1

Show your community spirit and wear our gym color black for “Murdered Out Mondays” – murdered out: blacking out every possible surface on a car’s exterior. black wheels, dark tint, black paint (sometimes flat), no chrome, no color…just black….all black. – 50 rkbs – 1a.Back squat: 1×3 @80% 1b. 2 knee jumps in between warm up sets: 4×2 2. […]

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Friday 7.13.18

Posted on July 13th, 2018 by Cossfit Route 1

– 50 rkbs – 2a. pc + 3 push press x 5 @ 65% of C+J/ +5 each week 2b. Goblet Cossack squats: 4×5 – 3min on 3 off x3 5 right leg lunge (50/35) 5 left leg lunge 5 devil presses

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thursday 7.12.18

Posted on July 11th, 2018 by Cossfit Route 1

Bring a buddy to Throwdown Thursday _______ 50 rkbs SWEAT: otm 10 odd: 5 push up + row + row even: 10/7 row cal fast – 20 amrap 40 burpees 50 box jumps (24/20) 60 push ups 600m run ________________________ 50 rkbs bench press: 5x 1/2 the biggest set from friday – 15 amrap (To2) […]

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wednesday 7.11.18

Posted on July 10th, 2018 by Cossfit Route 1

– Wednesday Night Class Times 4pm/ 5:30pm/ 7:00pm – pistol practice + 50 kbs – 10x OT 1:30 odd: 10 DL 225/155 even: 12 kb kroc rows – 5 rounds 5 s2oh (205/145) 15 rkbs (70/53)

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tuesday 7.10.18

Posted on July 10th, 2018 by Cossfit Route 1

SWEAT: 50 rkbs – 150/110 cal To2(Team of Two) every time you switch complete :20 of L-Sits – 150 du/ 225 single unders 75 db snatches (50/35) 75 T2B/ Sit-Ups 75 db snatches 150 du/ 225 Single Unders 15 cap ______________________________________ 50 rkbs – Hang power snatch + Power snatch (TNG) build to heavy complex […]

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monaday 7.9.18

Posted on July 08th, 2018 by Cossfit Route 1

– CFRTE1 News: Kids Youth Program starts Today 7.9.18 2pm ages 11-15 – Black Out Monday continues, make sure to wear all black aka “Murdered Out” attire – Starting this Wednesday 7.11.18 we are changing the evening class times to 4pm/ 5:30pm / 7:00pm – Bring a friend day is Thursday 7.12.18 ____________________________________________________________ ____________________________________________________________ 50 rkbs […]

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Friday 7.6.18

Posted on July 05th, 2018 by Cossfit Route 1

  Strict Lynne 5 rnds BW Bench Strict Pull-ups/ ring row :30 rest between movements 3 min rest between rnds ___________ CFRTE1 News: Kids Youth Program starts Monday 7.9.18 2pm ages 11-15 Black Out Monday continues, make sure to wear all black aka Murdered attire Bring a friend day is Thursday 7.12.18

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thursday 7.5.18

Posted on July 05th, 2018 by Cossfit Route 1

Todays first class is at 6am. – SWEAT: Teams of 2 1500 row while partner holds DL 185/135 – 8 amrap (TO2) 6 bb roll 8 burpee bar hop – 12 amrap (TO2) 10 db DL 10 rkbs run 80ft shuttle __________________________________ DL: 75% x5 85% x 3 95% x1+ —— Snatch: 1rm (re-test)

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wednesday 7.4.18

Posted on July 05th, 2018 by Cossfit Route 1

“THE SIX” This WOD is in the honour of 6 British soldiers killed last month whilst serving in Afghanistan. Cpl Jake Hartley, 20, Pte Anthony Frampton, 20, and Pte Daniel Wilford, 21, Sgt Nigel Coupe, 33, Pte Christopher Kershaw, 19, and Pte Daniel Wade, 20. This WOD is in your honour and we thank you […]

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