Backsquat5-5-5-5-5work up to a max effort set of five Again Faster Revolution Jump Ropes are in! Ask at the shop if you’d like to purchase one. Thank You! Thank you for posting to comments your thoughts on the class schedule survey. If you didn’t get a chance to complete it yet, you have until 1:30...Read More
If you didn’t see yesterday’s post on the Class Schedule Survey questions, please click here and post to comments! Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold The Hopper Last week we discussed CrossFit’s four models of fitness and detailed the first. Today, we’ll talk...Read More
For time: 100 double-unders90 hip extensions80 squats70 sit-ups60 walking lunges50 push-ups40 box jumps (24/20)30 wallball (20/14)20 burpees10 pull-upsThanks to CF Calgary for the workout:) Rob, Patrick, and Lauren throw down on 4x100m sprints in the rain. Class Schedule Fun Hi Folks! We’re going to mix-up the class schedule in the following weeks to make some...Read More
“Wilmot”Six rounds for time of:50 Squats25 Ring dip Roots throws down on the Marine Corps PFT to give Patrick a worthy send off to Officer Candidate School this summer. Benchmark Series June YOU chose the workouts, now it’s time throw down. The June Benchmark Series will take place on Thursday evenings from 5-7 for four...Read More
Today’s workout involves some of the following:running, pulling, pushing, hanging. please wear the right shoes! Open Shop Beginning last week, Roots kicked off Sunday Open Shop. Open Shop is just what it sounds like, free time at the shop to work on your weaknesses, get in a workout, or log some all important maintenance! CrossFit...Read More
500m row for timethenWeighted pull-ups 2-2-2-2-2-2-2 reps Announcing the No Gray Area Challenge Money Draw Winners! Each of the following folks won $150 in the No Gray Area Challenge ON TOP OF getting their money back. You can pick-up your money at the shop beginning today! AndreaDaveJackieLoriZenderStefanie Stay tuned tomorrow for the announcement of the...Read More
Complete as many rounds as possible in five minutes of:275 pound Deadlift, 3 reps45lb pound Dumbbell Push press, 7 reps (45lb/arm) Pull-Up Clinic Today Nicole’s pull-up clinic is today at 6pm. Register for the 6pm class to attend. Who has attended Nicole’s squat clinic or Zac’s ring clinic? Were they fun? Would you recommend them...Read More
Roots, we apologize for the very short notice but STARTING TOMORROW CrossFit Roots will offer Open Shop on Sundays between 10 and 2 for a period of 2 hours. We will post the Open Shop times each week in MBO. Athletes are required to sign-up for Open Shop and can come anytime during the 2...Read More
Three rounds for time of:95 pound Front squat, 21 repsHandstand walk 40 feet30 Glute-ham sit-upsHandstand walk 40 feetIf you cannot yet walk on your hands, substitute 20 shoulder taps per 40 feet for the FIRST handstand effort in each round. Substitute 40 second handstand hold for second effort each round. Strong Arms, Big Hearts Jen...Read More
