Monthly Archives: April 2017

friday 4.14.17

Posted on April 14th, 2017 by Cossfit Route 1

coaches choice – weighted box step ups: 4×4 back extensions: 4×10 – 10-15-20-15-10 DL: (225/155) or 55%-60% c2b

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thursday 4.13.17

Posted on April 13th, 2017 by Cossfit Route 1

We are ordering some more Love’em or Leave’em shirts if interested pre-order at front desk. – bench press: 3 rep max box jump: 5×3 explosive rest :10 sec between reps – 12 amrap 10 SA DB snatch (each arm) 40 Double Unders 3 wall walks

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wednesday 4.12.17

Posted on April 12th, 2017 by Cossfit Route 1

– turkish get-ups: 3×2 SAOH kb lunge: 3×5 – BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat. Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs. – “Jackie” 1000 meter row […]

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tuesday 4.11.17

Posted on April 11th, 2017 by Cossfit Route 1

– 1. coaches choice – 2.OTM 12 odd: ttb skill pick a number you can hit and improve on next week even: strict press 2 rep @ 85% – 8 amrap 50 kbs (70/53) 40 hang cleans (165/115) ME burpee bar hop

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monday 4.10.17

Posted on April 10th, 2017 by Cossfit Route 1

Tracy and I feel blessed to have had this many amazing members willing to donate a Saturday to help us run the Love’ Em or Leave’ Em Competition. Thank you all for another successful year. – weighted sit ups: 3×15 banded good mornings: 3×15 – FS: 1×2  5% increase – 21-15-9 fs (135/95) hspu

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Posted on April 06th, 2017 by Cossfit Route 1

Don’t forget no classes tomorrow. We will be hosting ^, fun starts at 8:30. Come and cheer on your fellow athletes. – coaches choice – otm 12 odd: 80 ft farmers carry (h.a.p.) even: box step ups 4 each leg – otm 15 min 1: 18 wb min 2: 15 box jump (24/20) min 3: […]

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thursday 4.6.17

Posted on April 06th, 2017 by Cossfit Route 1

We will be hosting the 7th Annual Love’em or Leave’em Comp Saturday. NO CLASSES will be held. Come and cheer on your fellow CF ROUTE 1 teammates.  – partner workout 25 amrap 100 sdhp (75/55) 100 sit ups 100 s2oh (75/55) 100 burpees 100 snatches

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wednesday 4.5.17

Posted on April 04th, 2017 by Cossfit Route 1

coaches choice – BACK SQUAT: 4×8 Work at 65% of your 1RM Back Squat. Keep the weight consistent across the work sets. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs. – 1000m row 100 du

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tuesday 4.4.17

Posted on April 04th, 2017 by Cossfit Route 1

– Just a reminder we will be hosting Love’em or Leave’em this Saturday so there will be no classes. – coaches choice – OTM 12 odd: ttb skill pick a number you can hit and improve on next week even: strict press 2 rep @ 85% – 7 amrap 9 burpee bar hop 7 hang […]

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monday 4.3.17

Posted on April 03rd, 2017 by Cossfit Route 1

1.dynamic + coaches choice 2. FS: 1×4  5% increase 3. 50 wallball (20/14) 50 pull-ups 40 wb 40 pull ups 30 wb 30 pull-ups

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