For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Constantly varied can mean running with a random bumper plate or running in 6 inches of snow around the block.

CrossFit Roots Highlights October – December…

October 2010 Highlights

Three athletes (Tracy, June, and Nicole) to the CrossFit/USAW Competition in Colorado Springs, 84 athletes completed the first Roots survey which helped direct class times and events for the upcoming months, prepared for and kicked off the WTF Challenge with in-shop blood work and a detailed explanation of each of the 10 levels. Twenty five athletes competed in the Roots Saturday Scavenger Hunt.

November 2010 Highlights

Networking Night Happy Hour, Erg Clinics with Lauren, Open Shop hours, The Week of the GHD, Lululemon Night, new t-shirts (finally),  follow-up blood testing, the start of the 100K Row Challenge, AND the announcement of the WTF Challenge winner.

December 2010 Highlights

More Open Shop time and the Roots Holiday Party.
What do we have in store for 2011?  Stay tuned for the January Newsletter with LOTS of fun announcements!