Monthly Archives: November 2014

Monday 11.17.14

Posted on November 17th, 2014 by Cossfit Route 1

Why E-WOD? In the 70s/80s/90s, long-term aerobic capacity was the gold standard of fitness. Think marathoning in the 70s, aerobics in the 80s, and Spinning ® in the 90s. Yet, as of late, fitness professionals and whole companies have built businesses on the concept of building cardiac power: using brief (60-120sec) intervals of very high […]

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Friday 11.14.14

Posted on November 14th, 2014 by Cossfit Route 1

We are pleased to welcome our newest interns onto our staff here at CrossFit Route 1- Leigha Maciel and “Sweddie” Eddie Melara! Leigha has been a dedicated member here since October 2012, as well as a consistent competitor. As a former gymnast, Leigha excels on the pull-up bar, rings, and while upside down! “Sweddie” is […]

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Thursday 11.13.14

Posted on November 13th, 2014 by Cossfit Route 1

Warm-up: coaches choice Skill: sdhp Strength: weighted sit-ups: 3×15 rev band fly: 3×20 banded face pull: 3×20 WOD: 16 amrap 10 sdhp (53/35) 15 t2b 20 box jumps (24/20) 30 double under 3 wall walks ” The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their […]

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Wednesday 11.12.14

Posted on November 12th, 2014 by Cossfit Route 1

Warm-up: Warm-up: coaches choice Skill: C+J/squat clean Strength: Clean & jerk – 79% (3×1) Clean pull off 2″ riser – 90% (of clean)(3×3) video demo: www.catalystathletics.com WOD: Elizabeth 21-15-9 squat cleans (135/95) ring dip “You will never find time for anything. If you want time, you must make it.” -Charles Buxton Don’t Forget To Comment!

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