Archive for the ‘Workouts’ Category

Sleep, Recovery, and Weight Gain · 14 January 2015

5 rounds for time of:20 strict ring dips135-lb. thrusters, 14 reps Sleep, Recovery, and Weight Gain This past week, I spent six days traveling to Asia and back.  13 opeour plane rides, an 18-hour time change, and unfamiliar territory left my sleep habits in disarray.  Coming home on Monday night I hopped on the scale […]

PRYL Food Challenge Results · 11 January 2015

Women’s Only free Beginner Class today, Monday January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Fran21, 15, 9 thrusters (95/65) pullups PRYL Food Challenge Results In November, a group of Roots athletes embarked on a Paleo journey. The prescription was to eat strict […]

Food Challenge Results Coming Soon · 10 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! With a partner:10,9,8,7,6,5,4,3,2,1 partner wallball throwsrun 100ydskb swings Food Challenge […]

Spice Up Your Life · 9 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! In teams of 3:1.5 mile sled drag1.5 mile run Spice […]

Shout Out Friday! · 8 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. 21-18-15-12-9-6-3 reps for time of:power cleans (95/65)sit-upsback extensions Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  Did […]

Where’s Your Mindset? · 7 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. “Loredo” 6 rounds for time of:24 squats24 push-ups24 walking-lunge stepsRun 400 meters Where’s Your Mindset? One thing we love about CrossFit and, perhaps even moreso, CrossFit for Kids […]

The OPEN is Coming! · 6 January 2015

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both.  Chest-to-bar pull-up ladderRest 5 minutes1/2 body-weight overhead squat ladder The OPEN is Coming! The 2015 CrossFit Open is on it’s way!  What is the Open?!  The CrossFit Open […]

Benchmark Retest! · 3 January 2015

“Kelly” Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Kelly is part of the yearlong benchmark series.  Log it! Benchmark Retest! Kelly is part of the yearlong benchmark series of workouts.  Come get a score for this longer effort and be sure to LOG IT!

Happy New Year! · 31 December 2014

Open Shop10:00am – 12:00pm

New Year’s Eve Three Rounder! · 31 December 2014

3 rounds:20 front squats (95/65)20 push press (95/65)20 pull-ups New Year’s Eve Three Rounder! Come on in for a three rounder to get your ready for the New Year! Last class at 12:30pm today.