Monthly Archives: November 2018

Friday 11.30.18

Posted on November 30th, 2018 by Cossfit Route 1

What up CF Route 1, We hope you’ve all heard about the revised evening schedule beginning next week. Starting Monday, December 3, our evening schedule will be: Monday-Thursday: 4pm, 5:30pm, 7pm Friday: 4pm, 5pm, 6:30pm Please note that this is something we’re trying out to see if it produces our expected results. This is not […]

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Tuesday 11.27.18

Posted on November 27th, 2018 by Cossfit Route 1

– This guy is jumping with excitement because he turns 40 today! – ATTENTION MEMBERS NIGHT CLASS TIME CHANGE STARTS DECEMBER  3rd. 4/5:30/7:00pm Monday – Thursday – SWEAT: 5 rnds 1 plank buy in 10 db power cleans (50/35) 10 burpees rest 5 rnds 10 push press 30 DU/ 50 plate hops rest 5 rnds 14 db snatches […]

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monday 11.26.18

Posted on November 26th, 2018 by Cossfit Route 1

ATTENSION MEMBERS NIGHT CLASS TIME CHANGE STARTS DECEMBER  3rd. 4/5:30/7:00pm Monday – Thursday – Front Squat: 1×2 @ 85% drop 30# and complete 2×3 – 21-15-9 OHS (135/95) 12-9-6 Muscle up OR 21-15-9 Front Squat 60% of 1rm PVC OHS Jumping c2b or ring row

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wednesday 11.21.18

Posted on November 21st, 2018 by Cossfit Route 1

– 4 rounds 20 kbs (53/35) 15 burpee to pull up bar 25 Toe to Bar cap 18

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Tuesday 11.20.18

Posted on November 20th, 2018 by Cossfit Route 1

SWEAT: 14 amrap 30 DB box step overs (40/30) 30 push ups 30 Kettlebell sumo Deadlift high pull 30 burpees rest 5 min 16 amrap 20 cal bike 20 slam ball 20 cal row 20 plate twists —- CrossFit: power clean: 5×3 – 2 rounds 1:15 work 3:45 14 box jump overs (24/20) ME Assualt bike

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Monday 11.19.18

Posted on November 19th, 2018 by Cossfit Route 1

Wow does time fly, my little dude is 6 today. – Front Squat: 1×2 @ 85% drop 30# and complete 2×3 – 10 AMRAP 7 Thrusters (115/80) 7 Chest To Bar 7 Strict Hand Stand Push up

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Friday 11.16.18

Posted on November 16th, 2018 by Cossfit Route 1

18 amrap 10 deadlift (225/155) 15 c2b 20 bar facing burpees 25 airsquats

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Thursday 11.15.18

Posted on November 15th, 2018 by Cossfit Route 1

SWEAT: 5 rounds :45on/ :15off Ski Erg Sit Ups Russian Kettlebell Swings Step ups Plate Twists rest rest 5 min off 10 amrap (partner) assault bike cals switch every 12/8 _________________ CrossFit: weighted sit-up: 4×10 plate twists: 4x12ea – 2on/3off x4 25 Russian Kettlebell Swings (70/53) ME TTB

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