Sunday classes at Roots at 7am OR Centennial Middle School track at 9am. Shop Wod 17min AMRAP: 18 pullups 15 push jerks (135/95) 12 pistols Track Wod 15min AMRAP, alternating rounds with a partner: 100m shuttle sprint (50m/50m) 15 kb swings (24/16) 10 jumping lunges 100m shuttle sprint (50m/50m) Spring is here, so get to the...Read More
Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only. At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After finishing up The Open last week we realized...Read More
27-21-15-9 reps for time of: Row (calories) Thrusters 95/65# This is part of your yearly benchmark series. Log your score! If you missed our launch last week, be sure to come out for the fun this week! The event takes place every Thursday at 5:30pm leading up to the Bolder Boulder 10k. The run features...Read More
Sumo Deadlift 5-5-5-5-5 We are pleased to announce the 2016 Spring Challenge at Roots! This challenge incorporates the best of the best to bring to you a thorough, well-rounded challenge that is just as much about the outside as the inside. We’ll start with an excerpt from CrossFit’s “What is Fitness” article: Sickness, Wellness, and...Read More
3 rounds: power clean x 6 2 rounds: 5 pullups 10 pushups 15 kb swings rest 2min Every year we have a call for Judges to help us run the Friday Night Lights Open Series smoothly and efficiently. At Roots we’ve made our standard that every athlete participating in the Open has a certified judge....Read More
“DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August...Read More
In teams of 2: 115 snatches (75/55) 16 rope climbs 75 handstand pushups 800m run One partner works at a time for the first three movements. Both partners start an 800m run at the completion of the last handstand pushup. Time stops when the last partner finishes their 800m run. This is the last week...Read More
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. And it’s here…again! The last workout of the 2016 CrossFit Open is…14.5! We are pleased to welcome everyone to the grand finale of Friday Night Lights this evening beginning at 4:00pm. Heats will run every 15 minutes. Please...Read More
