Monthly Archives: October 2016

monday 10.17.16

Posted on October 17th, 2016 by Cossfit Route 1

Frank the Tank Morning class schedule this week : m/w/f: 5:30am + 6:30am tue/thu: 5am + 6:30am _______________ 1.4 rounds (NFT) 10 v-ups 10 supermans 2. sqt cl + fs + pp @75%-80% 4 sets of complex 3. 8 amrap 5 clean grip DL (weight of 1rm c+j) 3 muscle ups

Read More

It’s Katie’s 30th B-Day 10.14.16

Posted on October 14th, 2016 by Cossfit Route 1

Well, the day has come. This young, beautiful, smart lady turns 30 today. Come hang with her tonight at the 4/5/6pm classes. We will be playing cornhole and spikeball, while cheering on your fellow RTE1’ers as they PR. See you tonight. _________ 1. skill work + coaches choice 2. 1rm front squat 3. 1rm jerk

Read More

thursday 10.13.16

Posted on October 13th, 2016 by Cossfit Route 1

This is a must watch! 1. coaches choice 2. OTM 12 odd: 8 box jumps even: oh walk with one kb (70/53) 100ft each round different arm 3. assbike/ airdyne :30sec on 3 min off x5

Read More

Wednesday 10.12.16

Posted on October 12th, 2016 by Cossfit Route 1

Leigha is top 30 in the Wodapolooza 35-39 masters bracket. 6 months post ACL surgery. YYYYYup!     This Friday night after class BYOB. Come and hangout or stick around after class and watch some people smash PR’S while sipping Ciders/Beers. FYI it’s Katie’s B-Day.  _________________________________________ 1. coaches choice 2. 50 super mans (1 sec […]

Read More

10.11.16

Posted on October 11th, 2016 by Cossfit Route 1

  This Friday night after class BYOB. Come and hangout or stick around after class and watch some people smash PR’S while sipping Ciders/Beers. FYI it’s Katie’s B-Day.  ______________________ Morning classes this week same as last week.  ______________________ 1. YTI + coaches choice 2. plank hold: :30 on :30 offx4 3a. bench press: 3×8 3b. rev […]

Read More

monday 10.10.16

Posted on October 10th, 2016 by Cossfit Route 1

The new cycle will focus on core + posterior chain + conditioning 1. coaches choice 2. every :90 sec x4 8 hanging leg raises 3. 2 s. clean + 2 fs + 2 pp: 50% / 60% / 70% / 4 x 80% of 1rm c+j 4. 40 dl @275/190 20 muscle ups strict c2b + ring […]

Read More

friday 10.7.16

Posted on October 07th, 2016 by Cossfit Route 1

Mondays Class Schedule: 6:30am + noon + 6:30pm 1.shoulder mobility + hip + ankle 2. overhead squat: 5×3 ascending 3. 100 kbs (53/35) 35 strict hspu 100 thrusters (45/35) 60 c2b

Read More

thursday 10.6.16

Posted on October 06th, 2016 by Cossfit Route 1

Mondays schedule: 6:30am. 12noon. 630pm 1. coaches choice 2a. 4×8 weighted sit ups 2b. hsw practice 2c. 4×8 good mornings 3. 800m run 30 ttb 600m run 25 ttb 400m run 20 ttb

Read More

wednesday 10.5.16

Posted on October 05th, 2016 by Cossfit Route 1

1. coaches choice 2a.BACK SQUAT : 5×3 Work at 75% of your 1RM Back Squat. Target 10lb increase / week if work sets are above 375lb. Target 5lb increase / week if work sets are below 375lb. 2b. drop box jump: 4×2 (high to low) 3. 8 amrap 30 du 5 squat cleans (155/105)

Read More

tuesday 10.4.16

Posted on October 04th, 2016 by Cossfit Route 1

1. shoulder mobility + coaches choice 2. 1 strict press + 2 PP + 3 pj@92% of strict press x3sets 3. 4 rounds 400m run 7 c+j @ 100% off 1rm PP (205/140)

Read More
"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 781-322-0050 | crossfitroute1@gmail.com