Monthly Archives: April 2018

monday 4.30.18

Posted on April 30th, 2018 by Cossfit Route 1

– Saturday was amazing. I am so thankful for our awesome community. A huge thank you goes out to everyone that showed up and enjoyed the festivities. Eight years in and it keeps getting better every year. – Front Squat: Work to 75% of your 1RM Front Squat for 1×3 then decrease (-20#)and complete Drop Sets […]

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friday 4.27.18

Posted on April 27th, 2018 by Cossfit Route 1

– Big Day Saturday. Hope to see everyone then. – Deadlift 1×1 @90% + 1 ME set @ -35 ME reps 10# increase each week, last week 4 last – 5 amrap 5 muscle ups 10 cleans (155/105) 5 min 9 amrap 3-6-9-12-15-18-21.. hang cleans (135/95) pull-ups (4.24.15)

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thursday 4.26.18

Posted on April 26th, 2018 by Cossfit Route 1

Sweat: 6 rounds 12 push ups 8 ring row 4 burpee box jump over 15 amrap 14/10 cal row or bike or ski 15 sit ups 8 devil presses ——————————– every :90 4 bench press @70% 1rm x5 – Banded face pulls 5×10 during rest OTM 12 m1: 10 TTB m2: 10 burpees box jumps […]

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wednesday 4.25.18

Posted on April 25th, 2018 by Cossfit Route 1

– Back squat: 4×8 Work at 70% of your 1RM Back Squat.+5 from last week – 8 amrap rkbs (70/53) everytime you put KB down run 100ft shuttle run 25ft increments

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wednesday 4.25.18

Posted on April 25th, 2018 by Cossfit Route 1

  – Back squat: 4×8 Work at 70% of your 1RM Back Squat. Increase 5# thus week – 8 amrap rkbs (70/53) everytime you put KB down run 100ft shuttle run 25ft increments

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Tuesday 4.24.18

Posted on April 24th, 2018 by Cossfit Route 1

Sweat Class 9am: 6 rnds :30 on :30 off ski row air bike —– 15 amrap 20 bf burpees 40 SA DB total 60 du 15 amrap 20 bf burpees 40 s2oh (115/80) 60 du

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monday 4.23.18

Posted on April 23rd, 2018 by Cossfit Route 1

– Join us this Saturday at our Re-Grand Opening Celebration! Bring your friends, novice or experienced, to SWEAT class at 8am or the Community WOD, meeting at 9:30am (this weekend only). At 11am there will be a high skilled WOD for experienced athletes. Don’t miss the gift giveaways, raffles and games. Front Squat: Work to 75% of your 1RM Front Squat […]

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friday 4.20.18

Posted on April 20th, 2018 by Cossfit Route 1

Deadlift 1×1 @90% + 1 ME set @ -35 ME reps 10# increase each week – 12-9-6 Muscle Up 30-20-10 strict hspu

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wednesday 4.18.18

Posted on April 18th, 2018 by Cossfit Route 1

– dynamic – Back squat: 4×8 Work at 70% of your 1RM Back Squat. – 3 rounds in 3 min complete 15/11 cal bike 30 walking lunges total 15 wallball (30/20) 3min rest

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