Monthly Archives: September 2016

friday 9.30.16

Posted on September 30th, 2016 by Cossfit Route 1

We will start our two week test run of our new AM class times starting MONDAY OCT 3rd. _ MONDAY/ WEDNESDAY / FRIDAY 5:30am+ 6:30am.       NO 7am _ TUESDAY / THURSDAY: 5:00am + 6:30am.    NO 7am _____________________________________ 1. skill work 2. 2rm hang squat snatch 3. 9 amrap 3-6-9-12-15-18.. Power snatch (75/55) box jumps […]

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thursday 9.29.16

Posted on September 29th, 2016 by Cossfit Route 1

Keep an eye on your emails it is very likely the morning schedule will be changing starting next Monday. The new schedule will consist of a 5:30 am and 6:30 am everyday of the week. If you have any questions or complaints please reach out to me. 1. coaches choice 2.15 amrap 200m run 12 […]

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wednesday 9.28.16

Posted on September 28th, 2016 by Cossfit Route 1

From Coach Katie:       OK so you all know that I’ve been dealing with an injury for quite a while now, blah blah blah. It gets me down more than it should, but I’m working on that. ANYWAY, sitting and rain make it much worse, soooo after a ride to Long Island this weekend […]

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tuesday 9.27.16

Posted on September 27th, 2016 by Cossfit Route 1

Edelman TNF Feature Julian Edelman hasn't let his fame in Boston affect his work ethic for the New England Patriots. Posted by CBS Sports on Thursday, September 22, 2016 Dude is a stud! 1.coaches choice 2. strict press: 3×2 @90% push press: 3×2 @90% 3. 3 rounds 15 db burpees (chest to deck/ stand w db/ put […]

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monday 9.26.16

Posted on September 26th, 2016 by Cossfit Route 1

1.dynamic + 3 rounds 5 strict pull-ups 10 air squats 5 burpee tuck jump 2. BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 375lbs Target 10lbs increase / week if work sets are below 375lbs. 3. OTM 16 min 1: 3 squat cleans @ […]

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friday 9.23.16

Posted on September 22nd, 2016 by Cossfit Route 1

1.dynamic + skill kb c+j 2a. DL: 3×5 @ 85% of 1rm bs 2b. Behind the head strict press: 3×7 2c. Strict pull-up: 2rm 3. 15-12-9 dl (225/155) kb c+j (53/35) both kbs touch between feet 6 min time cap

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thursday 9.22.16

Posted on September 22nd, 2016 by Cossfit Route 1

Wednesday was an amazing day. Loved watching everybody work on there gymnastics. The energy was awesome. Thank you everyone for bringing it, see you all Thursday! 1.coaches choice 2. Partner wod 2 rounds 3 min on 1 min off (each movement) rkbs (70/53) box jumps ring row double unders

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wednesday 9.21.16

Posted on September 21st, 2016 by Cossfit Route 1

CrossFit Route 1: Businesses For those of you who own and operate your own businesses, we would love to be able to share your information with the rest of the community more seamlessly. This idea has come up in a previous newsletter but we wanted to reinforce it in an effort to gain some traction. […]

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tuesday 9.20.16

Posted on September 20th, 2016 by Cossfit Route 1

1.row technique + coaches choice 2a. bench press: 4×3 ascending 2b.YTI: 4×4 each 3.2k time row trial or 8:30 what ever comes first  

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monday 9.19.16

Posted on September 19th, 2016 by Cossfit Route 1

  1.coaches choice 2. BACK SQUAT: 3×8 Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 375lbs Target 10lbs increase / week if work sets are below 375lbs. 3. 18 amrap 15 sqt cleans@135/95 10 muscle ups 75 DU scale # ring mups/ bar mups/ strict pull-ups/ 1 negative […]

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