WOD

Please continue viewing below for CrossFit Route 1 class schedules, specialty class announcements, important updates and more.

Tie-Dye Tuesday 6.18.19

Posted on June 18th, 2019 by CrossFit Admin

SWEAT: 18 otm m1:10 ring rows m2: :30 ME push ups m3: :20 sprint bike rest 5 min 10 amrap 100ft SA farmers carry 15 rkbs 10 goblet squats – CrossFit: static chin up hold 4x Max up to :15 weighted chin must be over bar 4xME push ups up to 20 c chest to […]

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Monday 6.17.19

Posted on June 16th, 2019 by CrossFit Admin

– SKILL: TTB + HSPU – 21-15-9-6-3 Deadlift (225/155) SHSPU Toe to bar

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Friday 6.14.19

Posted on June 14th, 2019 by CrossFit Admin

– Dont forget to sign up at the front desk for our IN-HOUSE COMP  – Tempo Front Squat: 4×3 3 Seconds down + 1 second pause at bottom of each rep. Week 2: Work at 70% of your 1RM Front Squat. 20# increase / week if work sets are above 285# 10# increase / week […]

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Thursday 6.13.19

Posted on June 11th, 2019 by CrossFit Admin

SWEAT+ CrossFit Partner min 0-12 1000m row 20 box jump overs 30 rkbs 40 burpees min 12-24 1000m row 100 plate hops 80 sit ups 60 push ups min 24-36 80/60 cal bike 80 air squats 60 burpees 40 scap push ups (each) on elbows

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Monday 6.10.19

Posted on June 10th, 2019 by CrossFit Admin

– 20 amrap 400m run 20 ttb 15 sq snatches (95/65)

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Thursday 6.6.19

Posted on June 05th, 2019 by CrossFit Admin

Partner WORKOUT 0-10 max cal row 12-24 alternate rounds 10 sdhp (53/35) 15 kbs 30 double unders 28-38 2 min plank hold 80 hr push ups 40 burpees ME box jump over (24/20)

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Wednesday 6.5.19

Posted on June 05th, 2019 by CrossFit Admin

Clean Grip Deadlift + Clean + Clean Grip Deadlift + Clean + Jerk: 4×1 Week 1: Work at 68% of your 1RM Clean & Jerk. 10# increase / week if work sets are above 240# 5# increase / week if work sets are below 240# — 15-12-9 Power Snatch (115/80) TTB

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Tuesday 6.4.19

Posted on June 05th, 2019 by CrossFit Admin

SWEAT 0-10 amrap 10 ring rows 10/7 cal bike 5 burpees 15-25 amrap 8 devils press (50/35) 12/9 cal row 30-42 NFT (but keep moving) 15 calf rases 15 db curls 10 dips ________________ CrossFit strict pull up: 5×3 ascending banded face pulls: 4×15 — 3 rounds 2min on 4 min off 12/9 cal bike […]

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Friday 5.31.19

Posted on May 31st, 2019 by CrossFit Admin

How Big Tobacco Hooked Children on Sugary Drinks Researchers combing through archives discovered that cigarette makers had applied their marketing wizardry to sweetened beverages and turned generations of children into loyal customers. By Andrew Jacobs March 14, 2019 “If a kid gets used to drinking Kool-Aid instead of water, they are always going to prefer […]

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