Monthly Archives: February 2018

thursday 3.1.18

Posted on February 28th, 2018 by Cossfit Route 1

– RE-TEST DAY – bench press: build to heavy 5 ring row: 4×8 – 2k Row

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wednesday 2.28.18

Posted on February 28th, 2018 by Cossfit Route 1

  – hurdles/ bounding: 4×4 Turkish getup: 4×2 each arm – 3 rounds 20 bb snatches (75/55) 15 box jumps overs (24/20) 8 step ups ea w/ kb (53/35)

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tuesday 2.27.18

Posted on February 27th, 2018 by Cossfit Route 1

power clean: 5×1.1 @ 85% of 2.20.18 – 5 rounds 5 hang power cleans (185/130) 15 hspu

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monday 2.26.18

Posted on February 26th, 2018 by Cossfit Route 1

– Front Squat: 1 rep @80% 2×2 -20 +10# from last week – 3 rounds 3 amrap 10 front squats 10 box jumps ME Burpees Rest 3 minutes between rounds. Men: 185-lb. squat, 36-in box jump overs Women: 125-lb. squat, 30-in. box jump overs

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Open Friday 18.1

Posted on February 23rd, 2018 by Cossfit Route 1

Q: Should I sign up for The Open this year? A: YES!! It’s the one time a year when all of the CrossFitters in the world are truly held to the same standards, and are unified as ONE community. Plus, it’s such a fun time for our gym. And finally, if you generally come to […]

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Thursday 2.22.18

Posted on February 21st, 2018 by Cossfit Route 1

– I will be watching the Open announcement at 8pm at the gym if anyone wants to stick around. First person to guess the workout before 7:30pm wins a sweatshirt. Post your guess in the “Leave a reply” / Replies section above. – ot2m x5 1 power or squat snatch – 5x row :45 rest […]

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wednesday 2.21.18

Posted on February 21st, 2018 by Cossfit Route 1

– Aurora aka the silent assassin, with a second place finish this past weekend at the 2A comp. – two foot triple jump: x4 single leg box jump: 4×4 each leg(20/12) – OTM 10 odd: 10 ttb even: 200m run

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Tuesday 2.20.18

Posted on February 20th, 2018 by Cossfit Route 1

  10 min to build to heavy pc – 2 min on / 4 min off 15 /11 cal ass bike or 18/14 airdyne 5 pc (205/ 140) ME Bar Facing Burpees x3

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Monday 2.19.18

Posted on February 18th, 2018 by Cossfit Route 1

– Front Squat: 1 rep @80% 2×2 -20 Increasing 10# a week – 3 rounds 20 db snatches (50/35) 10 Thrusters (50/35) 5 man makers

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Fun Friday 2.16.18

Posted on February 15th, 2018 by Cossfit Route 1

– “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” —COACH GLASSMAN – 15.3 14 amrap 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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