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 –...Read More
3 rounds for time of:50 GHD sit-ups25 strict handstand push-ups The GHD: Why and How. We have eight GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well...Read More
Overhead Squat 3-3-3-3-3 reps It Does Add Up Sitting around, quite full, after Thanksgiving dinner someone in the living room read a headline of a Thanksgiving Day article, “The average American consumes 3,000 calories during the Thanksgiving meal plus another 1,500 on snacks and drinks.” Whoa! The consensus in the room was that that sounded...Read More
3 rounds for time of:50 hip extensions25 strict pull-ups Oly Meet Recap! The Roots Fall Oly Meet took place the Saturday before Thanksgiving and was a huge success! Forty-eight competitors lifted in the biggest weightlifting meet Roots has hosted. 16 Roots athletes represented with great technique, speed, and strength. This was Roots’ first meet that utilized the...Read More
“Isabel”30 snatches (135/95) for time. Isabel Today is the first retest in the Benchmark Series. We did this workout three months ago on September 9th. Before coming to class today, check your log books or your SugarWOD app and see what your time was three months ago AND the weight you used for the workout. Have...Read More
3 rounds for time of:30 toes-to-bars155-lb. clean and jerks, 15 reps Planned Benchmarks for the Year – Round Two! In September of 2014 we launched an epic year-long benchmark series. The series included retesting 12 CrossFit benchmark workouts, 4 lifts, and 5 skill tests on a 3 month basis for one year. The goal of...Read More
3 rounds for time:10 clean and jerks (135/95)20 pistolsRun 400m Long Sleeve Tees A lot of athletes saw the coaches sporting long sleeve tees last winter and said, “what!? – where do I get one of those?” We heard you! Long sleeve tees are available in the winter order. Order one on paper sign-up by...Read More
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!Read More
Three rounds for time:Row 1000m30 KB swingsRun 400m Black Friday – Last Day to Order Apparel Today’s the LAST DAY to order apparel! Place your order on the paper order forms on the shop front desk. You can also order online at our Square Store. Questions? Post to comments.Read More
Winter Apparel order ends TOMORROW!CLICK HERE to order or place your order on the sheets of paper at the shop front desk. 2015 Annual Thanksgiving Shit Show In teams of four, complete:AMRAP 7 minutes:7 wallball 7 burpee– rest 2 minutes – AMRAP 7 minutes: Using one barbell, find your team’s combined 1 rep max power clean– rest 2 minutes – AMRAP 7 minutes:Sled...Read More
