Archive for the ‘Workouts’ Category

Swim WOD: Suns Out Guns Out · 30 May 2015

Open Shop will run from 6-8pm this evening.   10 rounds for time of: Swim 50 meters 20 squats 10 push-ups Swim WOD: Suns Out Guns Out  Spruce Pool, location information here When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and […]

It’s Only 100 Meter Sprints… · 29 May 2015

Reminder!: Class with Nicole at 9am this morning at the Centennial Middle School Track! 10 100-meter sprintsRest as needed between efforts. It’s Only 100 Meter Sprints… Join Nicole at the track this morning for a workout that will bring you to your knees – yup, that’s right. Check out the video above for a little background on […]

Memorial Day 2015 · 24 May 2015

We are closed today. Enjoy Memorial Day and take a moment to say thank you. 

Memorial Day Murph Tomorrow! · 22 May 2015

2015 Regional Event 4 For time:Handstand walk 250 ft.Then,2015 Regional Event 5 1-rep-max snatch Memorial Day Murph Tomorrow! Tomorrow is Memorial Day Murph. Here’s what you need to know: Class starts at 9am. We’ll do a short warm-up, get everyone’s scaled option dialed in, and get going. We’ll have many scaled options. You can read […]

$1750 Raised! · 18 May 2015

Front Squat3-3-3-3-3Front Squat is part of the Yearly Benchmark Series. Log your score! $1750 Raised! Thank you to everyone who contributed to the wildly successful fundraiser for Run Across Congo on Friday. Below is a note from Mel and a link to follow her on her journey as she runs seven marathons in seven days. […]

On to the Next One. · 17 May 2015

2015 South Regionals report on Camille LeBlanc-Bazinet and Matt Chan.

Day 3 of the South Regionals! · 17 May 2015

5 rounds, each on a 3-minute clock, of:20 GHD sit-ups20 hip extensionsMax reps body-weight front squatRest at least 3 minutes between each round. Day 3 of the South Regionals! Today we’ll learn who is going to the 2015 CrossFit Games from the South Region. Click to 9:43 on the video above to see Cam’s 188lb […]

Day 2 of the South Regionals! · 15 May 2015

Nasty Girls V23 rounds for time of:50 one-legged squats, alternating7 muscle-ups175-lb. hang power cleans, 10 repsFrom the 2014 CrossFit Regionals.  Day 2 of the South Regionals! Day 1 of the 2015 Regionals proved that the sport of fitness has taken a giant leap forward in the level of competition. Day 2 kicks off with Camille in […]

Come Join the Party! · 14 May 2015

Run Across Congo FundraiserFor time:Run 200 14 front squats (75/55)Run 400 14 overhead squats Run 600 14 thrusters Run 800 14 thrusters Run 600 14 overhead squats Run 400 14 front squats Run 200 Come Join the Party! Coffee, Regionals on the TV, Friday, and a sweet workout! Today we host the Run for Congo Fundraiser […]

King of CrossFit · 10 May 2015

AMRAP 7 minutes:8 slamballs (30/20)2 push-ups (ascending ladder)continue…8/4, 8/6, 8/8…AMRAP 7 minutes:8 sit-ups2 medicine ball cleans (ascending ladder)continue…8/4, 8/6, 8/8… King of CrossFit CEO and Founder of CrossFit, Coach Greg Gassman, appeared on 60 Minutes Sunday evening in a much anticipated segment.  Learn about the man who created CrossFit and the affiliate program that has become […]