Run 400m
21 thruster
21 pull-ups
Run 300m
15 thruster
15 pull-ups
Run 200m
9 thruster
9 pull-ups

Arjun Push-up

Arjun getting chest to deck

CrossFit – Meet the Training Staff

Ever wonder what Nicole, Zac and Russell do on the weekends? They travel around the country teaching people about CrossFit and how to be better coaches. Why do they do it? I think this video sums it up nicely.


If this gets you as fired up as it does me, you should totally enter the essay contest for a chance to win a spot at the CrossFit Level 1 Certificate Course that Roots is hosting 6/30-7/1. Essays are due by COB Monday so get on it!