Spirit Week – Pajama Day

21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips It’s Day 1 of Spirit Week (what’s Spirit Week?) and that means Pajama Day!  That’s right. Put your lulu tights back in the drawer and your Reebok Nanos back in the closet. It’s pajama...

Pick One Thing

5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor.  Winter is still in full force, but spring break is just around the corner. Spring break conjures up ideas of a food...

Calling All Judges

CrossFit Open Athlete Tally: 64 athletes! 21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken....

Day 2 of the CrossFit Total!

CrossFit Open Tally: 63 athletes! Shoulder Press 1-1-1 This is Part 3 of The CrossFit Total! and CrossFit Tag Today we finish out the CrossFit Total with a one rep max press! Followed by some good fun. CrossFit Total Worksheet...

CrossFit Total: Day 1 of 2

Back squat 1-1-1 Deadlift 1-1-1 This is 2/3rds of The CrossFit Total. We will do the Press tomorrow.  Today kicks off The CrossFit Total at Roots! We have created a CrossFit Total worksheet to complete prior to coming to class. Please click the link and download the...