The Scavenger Hunt is TOMORROW!

25 wallball (20/14) 8 bar muscle-ups15 wallball6 bar muscle-ups5 wallball4 bar muscle-ups15 wallball6 bar muscle-ups25 wallball8 bar muscle-upsThrow wall ball to a 12’ target, above blue line. The Scavenger Hunt is TOMORROW! Don’t forget and don’t miss...

Fight Gone Bad!

“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories)”Fight Gone Bad!” Fight Gone Bad! Grab a partner and...

Why Can’t We Go Long ALL the Time?

“J.T.” 21-15-9 reps of:Handstand push-upsRing dipsPush-ups Why Can’t We Go Long ALL the Time? After the holiday’s 12 Days of CrossFit Roots workout, numerous folks told the coaches at the end of the workout, “that was awesome, we should...

Roasted Squash and Pork with Brocoli

“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Cast Iron Cooking with Stef – Roasted Squash and Pork with Broccoli Purchase:1 pork tenderloin1 acorn squash1 butternut...

Big Post With Lost & Found Items

NOTE: 7AM class on Fridays just added to schedule! 4 sets dead hang pull-upsSets 1 and 3 are max rep dead hang pull-up (use bands if needed)Sets 2 and 4 are jump to bar and 2 second negative for same number of reps done for max effort (use bands if needed)1&2:...