15-12-9 reps for time: 135 pound barbell thrusters 45 pound weighted pull-ups Farewell to a Dear Friend and Coach As many of you have caught word of over the past few weeks, our very own coach Tracie Holcomb is leaving us on May 10th. Off to take on an exciting new adventure, she and her...Read More
“Nancy”5 rounds for time of:400 meter run15 Overhead squats (95 lbs/65) A Classic Benchmark. Nancy is a classic benchmark workout. The goal of benchmark workouts is to bring measurable, observable, and repeatable results to the CrossFit program. With a constantly varied program it’s easy to see why the black box concept of CrossFit could leave...Read More
3 rounds: 100ft walking lunge50 air squats25 back extensions Back Extensions. Today we’re doing back extensions – in the workout! Back extensions are another exercise you can employ on the GHD during your weekly work before and after class. It’s more slow and controlled compared to the other movements done on the GHD. We’ll walk...Read More
IF YOU OWN A WRIST WATCH – PLEASE WEAR IT TO THE SHOP TODAY! Ten rounds: 100m sprint, rest 90 seconds Happy Hump Day! The past week has been less than what spring is all about. Need a good laugh to get you over the past snowy week or to get you through today’s 10...Read More
Front squat 5-5-5-5-5 Take 15 minutes to find a heavy set of 5. Then, 5×5 front squat across. Accidents Happen You may walk into the shop today and see that things look out of place. Yesterday we had a large flood. Luckily, we live in a dry state and Eric is really good with a...Read More
7 Rounds for Time:10 Wall Ball10 Pull-ups Sunday Fun Day Check out yesterday’s post to find out how to get free tickets to the CrossFit Games Southwest Regional competition in Salt Lake City. Read More
8 rounds of: Run 420 meters Rest 90 seconds Largest Team in the Southwest Regional and TICKETS! Congratulations Roots Crew! CrossFit Roots was the largest CrossFit Open team in the Southwest Region! With over 150 of your competing in The Open this year we are so very proud of the incredible gains we saw transpire...Read More
