Monthly Archives: May 2016

tuesday 5.31.16

Posted on May 31st, 2016 by Cossfit Route 1

Unbelievable turn out yesterday for Murph. So proud of everyone who came and gave it their all. I am so thankful to have such an amazing community at CFRTE1. 1.coaches choice 2. 8 min to astablish a power snatch heavy double 3. 4 rounds 200m row 30 double unders 20 mountain climbers rest 2 min

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MONDAY 5.30.16

Posted on May 30th, 2016 by Cossfit Route 1

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to […]

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friday 5.27.16

Posted on May 27th, 2016 by Cossfit Route 1

1.dynamic 2a. drop broad broad jump: 5×1 off small box 2b. knee jumps for height: 6×1 3. 4 rounds 8 muscle ups 8 deadlift (65%)

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thursday 5.26.16

Posted on May 26th, 2016 by Cossfit Route 1

Most of you have seen Sean (dude in all black) around the gym over the last few weeks or have taken one of his classes. Here is a little bit about Sean and who he is: __________ First and foremost, I’d like to thank Jared and Tracy for this opportunity. Without the two of you, […]

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wednesday 5.25.16

Posted on May 25th, 2016 by Cossfit Route 1

When you are finally going to clean more than your Crush but your favorite Beiber song comes on. 1.Game 2. strict press: wendler week 1: % off 90% 65%x5 75%x5 85%x5+ 3. 10 min Time cap 40 HSPU (25’s) 60 wallball remaining time build to heavy C+J score = time and weight

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tuesday 5.24.16

Posted on May 24th, 2016 by Cossfit Route 1

A word on nutrition from Coach Katie, ___ Three things you can do to improve your eating TODAY (or tomorrow, depending-on-what-time-you-are-reading-this) There is an incredibly overwhelming amount of conflicting information out there regarding what, when, how much, and why you should eat. Paleo. Zone. Vegetarian. RP. No carbs. Blood type. If It Fits Your Macros. Warrior Diet. […]

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monday 5.23.16

Posted on May 23rd, 2016 by Cossfit Route 1

Make Monday Morning Your BITCH! coaches choice 20 rep max back squat (50-60% of 1rm) 12 amrap 10 burpee box jump overs (30/24) 20 kb swing (70/53)

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friday 5.20.16

Posted on May 20th, 2016 by Cossfit Route 1

CrossFit Total back squat: 1rm strict press: 1rm Deadlift: 1rm 15 min each movement

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thursday 5.19.16

Posted on May 19th, 2016 by Cossfit Route 1

1.coaches choice 2. Teams of 2 or 3 30 amrap 1500m row or 2 mile assbike 250 rkbs 150 burpees 100 sdhp kb

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wednesday 5.17.1

Posted on May 18th, 2016 by Cossfit Route 1

    These PFB will be on sale at the front desk starting tomorrow, $3 per bar. 1.dynamic 2a. bench press: 5.5.3.3.1.1 ascending 2b. weighted sit-ups: 4×12 3. 5 rounds 400m run 15 push-ups on plates 50 double unders 20 min cap

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