Monthly Archives: January 2017

tuesday 1.31.17

Posted on January 30th, 2017 by Cossfit Route 1

Up coming Workshops. Sign-Up on front board. A.     “Doc” Ryan Hewitt is coming on Sunday 2.5.17 @ 10:30 AM (don’t worry, it’ll be done before the SuperBowl!!) with his “Become a Bulletproof CrossFitter” Seminar! If you pre-register on the event’s Facebook page it’s free, and it’s only $20 at the door day-of. He’s going to […]

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monday 1.30.17

Posted on January 30th, 2017 by Cossfit Route 1

A bunch of good info from Coach Katie… please read to the end for information on a few upcoming seminars! _____ After a month or so of “Open Fridays”, I’m sure by now you are all looking forward to the 2017 CrossFit Games Open, kicking off on 2.23.17! We’ve practiced the movements, the setup, the […]

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friday 1.27.17

Posted on January 27th, 2017 by Cossfit Route 1

friday 1.27.17 Warm-up Coaches Choice WOD CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 […]

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thursday 1.26.17

Posted on January 26th, 2017 by Cossfit Route 1

1.dynamic + 50 sit ups 2a.bench press: 3×15 2b.ring row: 3×10 3. 30 burpee box jumps 30 cal row 800m run

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wednesday 1.25.17

Posted on January 25th, 2017 by Cossfit Route 1

coaches choice 12 min Squat clean thruster +1 hang squat clean + 3 fs 10 min 1 hang squat clean + 2 fs 10 min 3 heavy fs (pc from floor)

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tuesday 1.24.17

Posted on January 24th, 2017 by Cossfit Route 1

1.coaches choice 2a.bb bent rows:4×6 2b.:30×4 weighted plank hold 3. 4 rnds 20 c2b 20 kb swings rest 2min

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monday 1.23.17

Posted on January 23rd, 2017 by Cossfit Route 1

  1.3 rounds 15 hollow rock 8 up downs 2.12 min build to heavy 2 BS 3. 5 rounds 10 db snatches (70/50) 10 burpees 30 du

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friday 1.20.17

Posted on January 20th, 2017 by Cossfit Route 1

Message from Coach Katie: So many of you know that I’ve been doing a lot of walking these last 9 months or so. So good for the back/bod, but also for the mind/soul. Especially because, once I got sick of listening to the same playlists and Pandora stations, I started doing books on tape and […]

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thursday 1.19.17

Posted on January 19th, 2017 by Cossfit Route 1

A note from Eva, – My family and I are sending our thanks to those who contributed to the WOD done by the Charity Everyday Hereos, on December 23 and 24th 2016. Thank you coach Jared, Katie, Leigha, Sean and Andrew for leading the wods these days in hopes to help relieve some of my […]

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wednesday 1.18.17

Posted on January 18th, 2017 by Cossfit Route 1

  ______________________________ Crazy Follow Your Dream Video 1.skill complex 2.build to heavy: 1 squat clean + 2 hang squat cleans 3. 30 bar facing burpees 20 DL (complex weight) 10 squat cleans

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