A number of folks are meeting on Sunday at Open Shop to do Murph because they missed it last week.  Post to comments if you’d like to join in.

In teams of 3, complete 2 rounds:

AMRAP 3 minutes at each station:
– prowler push – low bar / high bar, switch out each
– row for cals – switch out every 10 calories
– burpees – switch out every 5
– 200m run

Only one team member can work at a time.  Score one point every time a partner switch occurs. Accumulate as many points as possible.  

Tabata air squats at the first Cool Cruel Summer Series workout - Tabata This!

CrossFit Endurance Summer Session – Last Chance for Sign-up and CFE Tees!

The Summer CrossFit Endurance Session kicks off on JUNE 11.

This 10-week session will focus on improving your endurance capacity for CrossFit, running, cycling, adventure races, or pretty much anything that requires you to breathe hard or move a load over an extended period of time. We will run, squat, deadlift, press, pull and push sleds, move sandbags, and do pullups and pushups like there is no tomorrow. If you want more information about the program, click here.

If you are on the fence about if this program is for you, email tracie@testing.crossfitroots.com. Spots are limited, so don’t procrastinate.

The Spring Session just wrapped up with amazing PRs on distances from 400M to 10K across the board along with PRs on benchmark WODs (ask them about Cindy). The physical results are impressive, but for some, the psychological improvement is every bit as telling. These guys stared some monster workouts in the eye, went to work , and finished even when they were long past “spent”. For some, their goals in doing the program were around finishing a race or running a half marathon without walking; or even just improving their ability to run hard. They accomplished that and so much more.

Check out Wendy’s thoughts on completing the program:

“Because of Crossfit Endurance, I can no longer say “I don’t run – Running is for people with long legs!”

CFE was great for me, as I learned so much about what I am capable of, both mentally and physically. I never had a 5K time and didn’t even now the distance around a track! Now I get excited when we run big so that I can compare my times from a month ago! If you keep track of every workout, it’s fun to watch times go down – and they do!

I’m not gonna lie, the first couple of weeks were brutally exhausting! You have to commit to the 4 CFE workouts, and you’ll want a standard WOD or two to keep connected with your peeps at the gym. If you don’t truly commit, I feel that you will not get everything you can from this program.

The highlights:

Learning that my quickest 800 in a set of 10 comes in at lap 7 and 8! What???

Having a 5k time, then beating that 5k time a month later!

Mentally hanging in for some of the crazy shit – like running up Settlers Park!

The Lowlights: Running in a vest. Sandbag lunges.

When it’s all said and done next week, I’m gonna miss the team, the comraderie, and Tracie’s smiling face at 5:30 am. I no longer fear CrossFit workouts with running component. If a WOD reads “run 800 3 times” I no longer dread it! I now think to myself, without a 2 mile warmup- RAD!

Hope this helps some of you who are on the fence… It’s tough, but y’all are CrossFitters!  Do it and then commit to it.”

Finally, last chance to pre-order a CFE t-shirt.  Extremely limited quantities once they come in.  Click here to see the tee and to order.