Body-weight back-squat ladderRest 5 minutes3/4 body-weight push-press ladderRest 5 minutes1 1/2 body-weight deadlift ladderFor the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed for each exercise...Read More
10 sprints for time:Row 150 metersRest 1 minute The 2014 Roots Summer Oly Meet The Roots Summer Oly Meet is a little over a month away and we’re gearing up for another awesome competition! The meet is August 9th and starts at 10am. This is the second of the two meet series with prizes awarded...Read More
Split Jerk 2-2-2-2-2rest 3 minutesAMRAP 3 minutes6 box jumps6 burpeesrest 3 minutesAMRAP 3 minutes10 kettlebell swings100m run The Emperor Wears No Clothes CrossFit draws a lot of attention – both good and bad. Check out this article – What Motivates CrossFit Haters. And this one – CrossFit Primal Appeal Read More
10 rounds for time of:3 weighted pull-ups, 45 lb.5 strict pull-ups7 kipping pull-ups Free Class & Intro Today at 11am Curious about CrossFit? Please join us today at 11am for a free class and introductory session. We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots. Questions? Post...Read More
Check out the July Newsletter here! 4th of July WOD.In teams of four complete the 4th of July Extravaganza. Happy 4th of July Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.). Doors open at 9:30am. Please bring a food item to share. BYOB...Read More
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
