WOD: Four rounds for time: Run 400 meters Rest 2 minutes Paleo Recipes: We’ll make an effort to post a paleo recipe, tip, or meal idea each day. Here’s a few to get a jump start. Recipe: Banana Coconut Icecream (Thanks NorCal S&C for pointing us to the recipe) Meal Idea: The Junk Burger Many people...Read More
3-2-1-Go eat some paleo food. The day is here! Competition will be fierce. We received a report of one team planning to tempt the competition by delivering donuts to their opponents’ offices. Very sneaky. REMEMBER: If you need to make-up an indicator WOD you can do so tonight at 7PM! The 3 indicators WODs were:...Read More
Final Pre-Paleo Indicator WOD: Four rounds for time of: 5 reps 275 pound Deadlift, (185# women) 100 m sprint 10 Burpees Scale as necessary, duh. If you lived to be 85 years old, this challenge would account for .098% of your life. Click here for your one-stop manual for the Paleo Challenge. REMINDER – grocery store...Read More
Welcome to the future homepage of CrossFit Roots. In the meantime, please check out our current site: www.thegarage4150.com For more information, please contact Nicole at [email protected] or 703.919.0425Read More
Endurance WOD at North Boulder Rec.: 6min TT 3 min rest 4 min TT 2 min rest 1min TT 30 sec rest 30 sec TT 15 sec rest 15 sec TT WOD: Cindy AMRAP 20min: 5 pull-ups, 10 push-ups, 15 squats This is the second of the three indicator WODs used for the Paleo Team Challenge Read More
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep This is the first of three WODs that we will do before starting the Paleo Team Challenge.Read More
Sunday’s workout will be held at the Garage4150 at 9AM. We are doing the CrossFit Total. It is the first of the three pre-paleo team challenge workouts. Come preparred to lift some heavy weight. The three workouts were selected to include a broad range of physical skills that can be measured before and after...Read More
Tomorrow morning’s 6AM class will be held at the northwest corner of North Boulder Park. “Twins” Two rounds, of each couplet, for time of: 75 Sumo deadlift high pull 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-Pull-ups Perhaps this should be Molly and Emily’s workout because, well, they’re twins.Read More
