The Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. The Ghost Four-division and 6-time World Champion boxer Robert Guerrero used...Read More
Snatch Balance 1-1-1-1-1-1-1 July Free Class is Saturday and Other Weekend Events! Curious about this thing called CrossFit? Have a friend that’s curious? Roots will host the monthly Free Class and Intro Session this Saturday, July 5th at 11am. Come join Nicole for an hour-long introduction to CrossFit and Roots. It’s always a good time!...Read More
Don’t forget! Meet back at the track today! Centennial Middle School Ten 100 meter sprints for time.Rest as needed between efforts. Post best and worst times to comments. Upcoming Event Reminders! A lot of great things are happening at Roots! Check it out! 4th of July Potluck – 9:30amCome on out for the annual +4th...Read More
3 rounds for time of:20-lb. medicine ball cleans, 50 repsRun 800 meters Meet at Centennial Middle School Track Oh yea! Meet us at Centennial Middle School Track for today’s workout at 8:30 or 9:30am. Sure, running 800s in the parking lot is ok when you have to, but come test this mainsite workout on a...Read More
Complete as many rounds as possible in 15 minutes of:15-foot rope climbs, 2 ascents20 wall-ball shots, 20-lb. ballRun 200 metersPost rounds completed to comments. Performance and Body Composition Gains Through Refining the Inputs: Cara’s Challenge Recap 1. Why did you sign-up for the challenge? I had two main goals in signing up for the challenge:...Read More
Deadlift3-3-3-3-3 Saturday Workout – Don’t Miss It As many of you know, we follow the CrossFit mainsite programming on a two week delay. That means that this Saturday, the workout will be:3 rounds for time of:20-lb. medicine ball cleans, 50 repsRun 800 metersThis workout is MUCH more fun when done at a track and it’s...Read More
Overhead Squat 10-10-10-10-10 reps Friend and Family and CrossFit It’s not uncommon for us to receive an email from a Roots member asking for a recommendation for an affiliate for a friend in another city or town in the US. Many Roots members have brought friends and family to a CrossFit workout over the holidays when...Read More
