Monthly Archives: February 2017

monday 2.13.17

Posted on February 13th, 2017 by Cossfit Route 1

5:30 + 6:30 classes are cancelled. Stay tuned may cancel the 9am as well depending on weather.  coaches choice + hanging stiff leg raises: 4×10 bent over db flys: 4×15 _____________ 1rm clean ______________ 14 minutes on the clock 15 cleans @ (135/95) 15 cleans @ (185/130) 15 cleans @ (225/155) 15 cleans @ (245/170) […]

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friday 2.10.17

Posted on February 10th, 2017 by Cossfit Route 1

1.coaches choice 2. open 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box […]

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thursday 2.9.17

Posted on February 09th, 2017 by Cossfit Route 1

We will be open in am. Please stay posted for later classes. Check FB + IG + email. 1.coaches choice 2. otm 10 odd:row :40 max cal even: rest 3. 3 rounds 50 du 5 wall walk 10 box jump 15 kb swings 20 air squats 3 min rest

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wednesday 2.8.17

Posted on February 08th, 2017 by Cossfit Route 1

First, THANK YOU to everyone who put in the time and effort to fill out the goals form. The information on the sheets has provided us the feedback that we need to help you accomplish your goals. For those of you who did not complete the form, please make a point of doing so. Also, […]

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tuesday 2.7.17

Posted on February 07th, 2017 by Cossfit Route 1

First, THANK YOU to everyone who put in the time and effort to fill out the goals form. The information on the sheets has provided us the feedback that we need to help you accomplish your goals. For those of you who did not complete the form, please make a point of doing so. Also, […]

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monday 2.6.17

Posted on February 05th, 2017 by Cossfit Route 1

1.hollow rock: 3×20 rev db fly: 3×15 2. 15 snatch @ 45% 30 burpees bar hop 15 Snatch @ 60% 30 burpees bar hop 15 snatch @ 75% 30 burpees bar hop 15 snatch @ 85% 30 burpees bar hop

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friday 2.3.17

Posted on February 02nd, 2017 by Cossfit Route 1

1. coaches choice 2. MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible […]

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thursday 2.2.17

Posted on February 02nd, 2017 by Cossfit Route 1

  1.coaches choice 2a. push ups: 3xME (chest to deck no hand release) 2b. kroc rows: 3×12 2c. farmers carry: 4x100ft 3. 3 amrap box jump step down (24/20) rest 1 min 3 amrap ttb rest 1 min 3 amrap kbs (70/53) rest 1 min 3 amrap bf burpee bar hop

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wednesday 2.1.17

Posted on February 01st, 2017 by Cossfit Route 1

  1.dynamic + 3 rounds 5 power cleans (empty bb) 5 squat cleans 10 bar hop burpee 2. build to heavy: power clean (drop) power clean (drop) squat clean 3. 3 amrap squat clean @ 80% of complex

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