Archive for the ‘Workouts’ Category

Benchmark Sunday! · 18 April 2015

Annie50-40-30-20-10double underssit-upsAnnie is part of the yearly benchmark series.  Log your score! Benchmark Sunday! Annie is part of the Yearly Benchmark Series and our last benchmark for this month.   Come test your progress!

Cristina Wins Bronze! · 15 April 2015

Complete as many rounds as possible in 5 minutes of:275-lb. deadlifts, 3 reps115-lb. push presses, 7 reps Cristina Wins Bronze! Cristina recently won the bronze medal at the PanAmerican Racquetball Championships! She’s currently ranked 6th on the professional tour.  You can see the results here. Next up – the PanAm Games in Toronto! Congrats Cristina!

A Kilo Plate Set, the Olympic Weightlifting Meet, and Weekend Classes! · 13 April 2015

“Fran”Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-upsFran is part of the yearly benchmark series.  Log your scores! A Kilo Plate Set, the Olympic Weightlifting Meet, and Weekend Classes! Hold up! What’s that you say? A kilo plate set?   Yup, that’s right, at this weekend’s Olympic Weightlifting Meet Roots will debut […]

How Many Lunges? · 12 April 2015

This weekend’s workouts are at the Centennial Middle School Track.Classe at 9:30am today! 400m walking lunge. How Many Lunges? That’s not a typo…

100. · 10 April 2015

This weekend’s workouts are at the Centennial Middle School Track.Classes at 8:30 and 9:30am! 100 burpees for time. 100. You know what one burpee feels like, come see what 100 in a row feels like!  This is a classic CrossFit benchmark test and while not part of the Yearly Benchmark Series, it’s a GREAT workout […]

One week in · 7 April 2015

Complete as many rounds as possible in 20 minutes of:Run 400 meters7 muscle-ups One Week In We are one week into the Spring Food Challenge and folks are literally in The Zone. Measuring cups and food scales are getting tons of work, dog eared block charts litter kitchen counters everywhere. Keep putting in the work everyone, […]

Olympic Weightlifting Foundations Starts April 20th · 6 April 2015

5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting Foundations is here!* Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider […]

Happy Easter · 4 April 2015

In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t […]

Benchmark · 3 April 2015

5 rounds:Run 200m3 rope climb Benchmark This workout is part of our Benchmark Series. Last time we did it was January 27th, then 10/8/14. Bring your long socks and let’s climb some ropes!

15.4 Makeup Tonight at 6pm · 21 March 2015

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am! 8 rounds:100m sled drag300m runRest 2 minutes between rounds.  15.4 Makeup Tonight at 6pm Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!   Also, remember to log your score at games.crossfit.com so […]