Archive for the ‘Workouts’ Category

It’s a HoliDAY, not a HoliWEEK (or holiMONTH) · 28 December 2014

Ring-dip ladderRest 5 minutes3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. It’s a HoliDAY, not a HoliWEEK (or holiMONTH) The holiday season […]

New Year’s Class Schedule · 27 December 2014

Handstand walk 100 metersIf you fall, restart at the point of contact furthest from the finish. New Year’s Class Schedule Check out the Holiday Class schedule for this week: Monday – regular class scheduleTuesday – regular class scheduleWednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30Thursday, January 1st – Open Shop 10:00-12:00Friday, January 2nd – regular class schedule

The Day After… · 26 December 2014

3 rounds for time of:Row 50 calories150 double-unders50 walking lunges The Day After Come on into class and get that body moving post-holiday!

Merry Christmas · 24 December 2014

No classes today. Merry Christmas Friday Class Schedule:6:30am7:30am8:30am9:30am11:30am12:30pm 4:00pm5:00pm

Double Time and Happy Eve · 23 December 2014

Double Time In teams of 2: AMRAP 2min: Squat Cleans (135/95) AMRAP 2min: Push Jerks (135/95) AMRAP 3min: Squat Cleans (135/95) AMRAP 3min: Push Jerks (135/95) AMRAP 4min: Squat Cleans (135/95) AMRAP 4min: Push Jerks (135/95) One athlete works at a time and reps may be split up however the team chooses.  Each team is […]

Facelift! – A Paint Job and New Equipment! · 22 December 2014

Press3-3-3-3-3Press 3 RM is a yearly benchmark.  Log it!then:21-15-9BurpeesBox Jumps Facelift! – A Paint Job and New Equipment! You may have noticed that shit’s been all over the place on the shop floor the past week (it’s driving Nicole crazy).  But it was for a good reason – we’ve had the entire shop painted!  You’ll […]

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 […]