“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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

New Class and New Ergs

Tuesday Erg WOD!
We are VERY excited to announce that our one and only Lauren Rubini will start a weekly erging class at CrossFit Roots on Tuesdays at 4pm.  See below for a bio on Lauren.
New Ergs!
Three brand new ergs are on their way to CrossFit Roots and will arrive midweek next week.  We could practically hold a regatta now.

Lauren Rubini

Lauren Rubini began rowing on the east coast in 7th grade. She raced for her local high school, T.C. Williams (Remember the Titans), in Alexandria, Virginia as well as at the Olympic Festival and Junior World Championships. She attended Boston University on a full athletic scholarship for rowing while pursuing her dream of making the US National Team. During her time at Boston University, she was invited to both National Team Sweep and Sculling training centers.  Lauren also participated in the infamous erg competition (infamous if you spend and enjoy time on the erg and want to take it to the next level), C.R.A.S.H.- B. Sprints in Boston qualifying for the women’s open final event. Lauren continues to race in both sweep and sculling events and has coached at all levels. Currently, Lauren coaches for Boulder Community Rowing.  She is looking forward to putting time in on the erg off the water with fellow Roots Crew (double meaning…) members.  Lauren thinks erging is kick ass!

Who had the opportunity to work with Lauren during a clinic or the 100K challenge?  Post to comments.