Monthly Archives: February 2016

monday 2.15.16

Posted on February 15th, 2016 by Cossfit Route 1

For those of you who work or have friends/family that work at the GE plant in Lynn, we are running a JUST TRY IT class at CrossFit Route 1 River Works next Thursday (2/18) at 11:30a. Please share!!! 1. coaches choice 2. Back squat: still off 90% 5x 40%, 50%, 60% Don’t change weights. It will […]

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friday 2.12.16

Posted on February 12th, 2016 by Cossfit Route 1

https://youtu.be/N80AwIQ1zcY WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 […]

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thursday 2.11.16

Posted on February 11th, 2016 by Cossfit Route 1

Part 3 THE FRIDGE Water So important. DRINK MORE. Enough said. Actually no, one other thing. PLEASE LABEL YOUR POLAND SPRING BOTTLES AND DON’T LEAVE THEM AROUND THE GYM. Thanks love you bye.   Fuel For Fire What/Why: Fuel for Fire (“FFF”) is basically baby-food for adults: pure, easy to digest, and exactly what you […]

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wednesday 2.10.16

Posted on February 10th, 2016 by Cossfit Route 1

Part 2 PROTEIN sfh PURE What/Why: “sfh” stands for Stronger.Faster.Healthier. Each flavor uses the same grass-fed, free-range whey protein, and is very low in cholesterol. Importantly, it doesn’t have any soy or artificial colors/flavors and has a very low lactose content, so it’s a great option for Paleo/lactose sensitivities. When: Absolutely within 30 minutes after […]

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tuesday 2.9.16

Posted on February 08th, 2016 by Cossfit Route 1

Part 1. Coach Katie’s Supplement Cliff Notes on the products offered at CrossFit Route1.  “What does THAT do?!” What we sell at CrossFit Route 1, and why you may want to try it!   As you have undoubtedly noticed, we have a lot of different powders and potions on display behind the front desk. And […]

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monday 2.8.16

Posted on February 08th, 2016 by Cossfit Route 1

Great job goes out to Katie, Chris, Bryan and Derek who ran the stairs for the Fight for air climb Saturday afternoon. ———– OPEN Wods will be on Friday’s from now until the end of the open. ———– 1. coaches choice 2. Back squat: 5@ 75% / 3@ 85% / 1+@95% 3. 50 wall ball (20/14) 40 box jumps (24/20) […]

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friday 2.5.16

Posted on February 05th, 2016 by Cossfit Route 1

1. snatch skill work 2. 2 rounds 15 snatches (135/95) 10 muscle ups 20 kbs (70/53) rest 8 min  

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thursday 2.4.16

Posted on February 04th, 2016 by Cossfit Route 1

1. skill work 2. builld to heavy: hang power clean + power clean + squat clean 3. 3 amrap squat clean:  85% of complex

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wednesday 2.3.16

Posted on February 03rd, 2016 by Cossfit Route 1

1.  coaches choice 2. strict pull-ups: 5×3 3. 4 rounds Row 250 15 hspu 30 du rest 3-5 min

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tuesday 2.2.16

Posted on February 01st, 2016 by Cossfit Route 1

Great job to our ladies on Saturday. Second place overall. YYYYYYYYYYYYYYYYYYYup. 1. dynamic 2. 8 amrap  8 box jump overs (24/20) 10 push-ups 12 ttb 3. 8 rounds 1 snatch every 1:30: building  

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