Archive for the ‘Workouts’ Category

Ryan Takes First! · 14 December 2014

For time:Row 1,000 meters30 dips75-lb. sumo deadlift high-pulls, 30 reps30 handstand push-ups75-lb. power snatches, 30 reps30 burpees30 pull-ups75-lb. thrusters, 30 reps Ryan Takes First! Congratulations to Ryan who took first place at the Alpine CrossFit Holiday Weightlifting Meet on Saturday.  He hit meet PRs in both the snatch and clean and jerk!

Sunday Class Schedule and Open Shop · 13 December 2014

12-9-6 reps for time of:315-lb. deadliftsBar muscle-ups Sunday Class Schedule and Open Shop Group class today at 9:30am only.  Open shop to follow from 10:30-12:30. Erg Challenge classes as usual – 9:00 and 10:00am.

Holiday Party 2014! · 12 December 2014

Free Beginner Class TODAY at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.   Extra Kids and Teens Classes TODAY – Kids at 9:15am, Teens at 10am In teams of two, with only one partner working at a time, complete as many rounds and reps as possible […]

This Weekend’s Festivities! · 11 December 2014

“Jenny”Complete as many rounds as possible in 20 minutes of:45-lb. overhead squats, 20 reps45-lb. back squats, 20 reps400-meter run This Weekend’s Festivities! We are so excited to see everyone this weekend at the Holiday Party! Saturday – regular class schedule Saturday Evening – the party starts at 6pm!  Please bring a drink to share! Sunday […]

What if It’s All Too Much? · 9 December 2014

Free Class this Saturday at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.   Extra Kids and Teens Classes on Saturday, December 13th – Kids at 9:15am, Teens at 10am 4 rounds:21 pullups 15 slamballs (20/30) 9 box jumps (20/24) What if It’s All Too […]

FIVE DAYS!: The 2014 Roots Holiday Party! – RSVP TODAY. · 8 December 2014

Free Class this Saturday at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year. Complete as many rounds as possible in 20 minutes of:95-lb. squat cleans, 10 reps10 dips The 2014 Roots Holiday Party! – RSVP TODAY. Are you ready to party? The 2014 Roots […]

Sprint. · 6 December 2014

Reminder!  Class today is at 9:30 at North Boulder Park.  Open Shop this evening from 6-8pm. 10 rounds:15 walking overhead plate lunge (45/25)5 buprees100m sprint- rest 1:00 – Sprint. Meet at 9:30am at North Boulder Park for a sprint workout sure to make you say, “was that really a minute of rest already?” Meet at the […]

Ergs on the Track? · 5 December 2014

We’re doing this workout at the TRACK!  All classes will be held at Centennial Middle School track (8:30 and 9:30am).  Address below.  In teams of 4, or more:AMRAP 20 minutes:Run 400mMax Row for DistanceScores = teams total meters rowed. To move through the 400m, each person must perform the following at each 100m mark: 100m – […]

Barbara · 28 November 2014

Barbara5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squatsRest precisely 3 minutes between each round.  Barbara Barbara is a benchmark workout and a tricky one.  Come in and give it a shot!

Introduce Yourself · 20 November 2014

Death by Squat Clean1 on the minute, 2 on the 2, 3 on the 3, for as long as you can go (135/95)…   Introduce Yourself Working out next to someone you don’t know? Remember to introduce yourself! Sometimes you might not have seen someone for a while, but don’t feel weird reintroducing yourself either. We […]