Archive for the ‘Workouts’ Category

Ergs on the Track? · 5 December 2014

We’re doing this workout at the TRACK!  All classes will be held at Centennial Middle School track (8:30 and 9:30am).  Address below.  In teams of 4, or more:AMRAP 20 minutes:Run 400mMax Row for DistanceScores = teams total meters rowed. To move through the 400m, each person must perform the following at each 100m mark: 100m – […]

Barbara · 28 November 2014

Barbara5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squatsRest precisely 3 minutes between each round.  Barbara Barbara is a benchmark workout and a tricky one.  Come in and give it a shot!

Introduce Yourself · 20 November 2014

Death by Squat Clean1 on the minute, 2 on the 2, 3 on the 3, for as long as you can go (135/95)…   Introduce Yourself Working out next to someone you don’t know? Remember to introduce yourself! Sometimes you might not have seen someone for a while, but don’t feel weird reintroducing yourself either. We […]

Paleo Recipe Resources · 18 November 2014

4 rounds for time of:Run 400 meters20 ring dips Paleo Recipe Resources A few years ago there were just a few blog staples in the Paleo Diet community that served as resources for recipes and cooking. Fast forward fives years and there are hundreds! What are your favorite Paleo recipe blogs?  Post to comments. 

Beginner Class Today at 11:30am · 15 November 2014

REMINDER: CATS is hosting a gymnastics meet this weekend.  Please plan to arrive a few minutes early as parking is very limited and you may have to walk from across 30th.   5 rounds for time:12 box jump up and overs15 KB swings (24/16)18 goblet squat Beginner Class Today at 11:30am Want to check out a […]

Beginner class tomorrow! · 15 November 2014

In teams of 2, alternate to complete 10 sets each of:3 Ground to Overhead3 Burpee Pull-Ups Beginner class tomorrow! Free CrossFit Beginner class tomorrow, Sunday at 11:30am.  Never tried CrossFit before? Here’s your chance. Come to Roots at 11:30am on Sunday for a free CrossFit class.

The Motivator Next to You · 12 November 2014

Ned7 rounds for time of:11 body-weight back squats1,000-meter rowNo racks, duh. The Motivator Next to You A few weeks ago during a workout, I heard an athlete say to the athlete next to them, “I saw you were going for it on the burpees so I went for it to0. I thought to myself, if he’s going for it, […]

The CrossFit Invitational · 9 November 2014

9-7-5 reps for time of:225-lb. front squatsBar muscle-ups The CrossFit Invitational The 2014 CrossFit Invitational went down last night in San Jose, California. Four teams made up of two female and two male athletes battled it out on the stadium floor over five events. The teams were comprised of the top Games athletes from four […]

Butcher Push! · 9 November 2014

Open Shop tonight from 6-8pm. In team of four, each member completes three rounds of:50m butcher push (45/25)25 overhead walking lunges20 slamball (30/20)400m runTeams follow the leader through the rounds.then,200m low push as a team Butcher Push! Ever pushed the butcher from close to the ground?  Come see what it’s all about! Meet at Centennial […]

Track Workout Saturday! · 7 November 2014

Today’s workout is at the Centennial Middle School track.  We don’t get to use the track that often for workouts.  Come see what it’s all about! AMRAP 20 minutes:Run 400mRest 1:00Score is total distance traveled. Track Workout Saturday! Meet at the Centennial Middle School track for a fun twist on 400m runs.  This one is […]