Archive for the ‘Workouts’ Category

Etiquette · 17 September 2014

Snatch 3-3-3-3-3 reps Etiquette No this isn’t charm school but there is a certain element of charm in how you carry yourself as an athlete at Roots. We put together a reference page on shop etiquette.  Read below to be in the know! Read the Etiquette page HERE.  

It’s Monday. · 15 September 2014

For time:Row 30 calories30 burpees, jumping over the barbell135-lb. hang power cleans, 30 reps It’s Monday It’s Monday.  How do you make certain to start your week of on the right foot?  Post to comments.

Benchmark Sunday · 13 September 2014

Front Squat 3-3-3-3-3 reps Benchmark Sunday Come on in for one of the yearly benchmark tests!  

The Journey Through the Workout · 7 September 2014

Back Squat 1-1-1-1-1-1-1 reps The Journey Through the Workout I have stepped into the gym with many different intents. I’ve walked in wanting to prove something to myself, prove something to others, PR a workout, PR a lift, or get out aggression, frustration, and even anger at my world around me.  I’ve looked to workouts […]

Grass-Fed Products · 6 September 2014

In front of a clock set for 12 minutes:1 minute of 115-lb. power snatches1 minute of GHD sit-ups2 minutes of 115-lb. power snatches2 minutes of GHD sit-ups3 minutes of 115-lb. power snatches3 minutes of GHD sit-ups Grass-Fed Products A hamburger is a hamburger…until it isn’t! From fat content to nutrients, Omega-3s, and chemical – the […]

Work Rest · 6 September 2014

Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:Row 500 MetersRun 400 Meters6 Squat Cleans (225/155 lbs)6 Muscle-Ups Work Rest Come on in for a great Saturday exercise session!  

Women’s Only Free Class and Intro Session · 4 September 2014

Complete as many rounds as possible in 20 minutes of:10 burpee pull-overs 30 squats60 seconds of handstand hold Women’s Only Free Class and Intro Session Have you, or a woman you know, wanted to try CrossFit but find it intimidating or don’t know where to start? Our Women’s Only Program provides a welcoming and inclusive environment […]

Embrace the Fat · 4 September 2014

Press 3-3-3-3-3thenDeath by C-2-B Pullups Embrace the Fat Check out this recent article in the New York Times – A Call for a Low-Carb Diet That Embraces Fat. We know it resonated with a number of you as a lot of your passed it on to one of the coaches.  Thank you for doing that! Many […]

Happy 40th to Eric. · 2 September 2014

10 x 2min rounds of:10 kb swings (24/16)row 200mmax rep wallball shots (20/14)1min rest between rounds Happy 40th to Eric. Not one, but two Roots coaches are now in their 5th decade of life! Happy 40th Birthday Eric!    

Standard Gym Protocol · 1 September 2014

Elizabeth21-15-9 reps, for time: Clean (135 lbs) Ring Dips Standard Gym Protocol Ski season is coming and what better way to get in shape than by taking some tips from the pros! Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it […]