CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Women’s weight: 90 pounds

Watch the standards video here!

Ladies! They're here. 1.25 pound change plates. No need to the 20kg bar in this workout, just make the weight with the plates.

CrossFit Football Class – Fridays at 5:00pm

No, we don’t just get together for a game of football…though we may.  CrossFit Football takes the CrossFit methodology of constantly varied functional movements performed at high intensity and biases it towards games involving shorter higher intensity intervals like football.

What can you expect? A larger focus on movements that create lots of power (power cleans),  shorter but heavier wods, sprinting, sled pulling, multi-directional movements (lateral box jumps), etc.

Why? CF Football places a focus on power movements, speed and change of direction.  These are things that may or may not come up in a typical HQ wod but are beneficial to include in a sport-specific fitness regimen.  Increased strength, power, speed and anaerobic capacity is the result.

Who? Everyone!

CrossFit Football is just another tool that CrossFit Roots has provided to you to use in building your fitness.  Come try it out Fridays at 5pm!

Check out for more info.

Who has been to a CrossFit Football class already?  What do you think?  Post to comments.