“THE AIR FORCE WOD”
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute occurs during a repetition the athlete will complete their rep and then start their four burpees.
The CrossFit Open series was a BLAST last year. Many Roots athletes competed online and even more at the shop each week. Just two months to go!
CrossFit Open Interest and Prep Meeting
The CrossFit Open is coming. What is the CrossFit Open? It’s CrossFit’s first step in the competition season of the CrossFit Games
. It’s also the coolest CrossFit community event around.
The CrossFit Open Prep meeting will take place tomorrow morning at 6:30am at the shop. During this meeting we will discuss the Open competition season, group preparation and training, individual training regiments, and decide on a meeting time.
See you there.
Questions we have received:
Do I have to do the Open training group to compete in the Open?
Definitely not! We highly encourage ALL Roots members to participate in the Open. If you’d like to dedicate additional training and preparation for this event, then we recommend the Open training group.
Do I have to attend the meeting to participate in the Open training group?
No, although we will require that folks who commit to the Open training group do just that – commit. In addition, we will be voting on the Open training group workout time and you must be present to vote.
Will I be able to attend the 7am class tomorrow after the meeting?
No, the meeting will last more than 30 minutes.
Will there be a fee for the Open training group?
Can I do the Open training group if I am not a member at CrossFit Roots?
No, this program is open to members only.