Split jerk 3-3-3-3-3-3-3 reps We are sad to announce that Katie’s two month stint at Roots is almost up! Katie came to us in September to help out on the coaching staff during Shane’s recovery. Katie, you have been an awesome addition to the Roots staff and we wish you the very best in your...Read More
7 rounds for time of: 95-lb. power cleans, 7 reps 95-lb. thrusters, 7 reps 7 bar-facing burpees This weekend marks a big milestone for CrossFit Roots, Ryan Landis, and his Olympic Weightlifting Club. On Saturday, November 21st, CrossFit Roots will host its FIRST EVER USAW sanctioned meet. Seven Roots athletes alongside a host of lifters from around...Read More
Hang squat snatch 3-3-3-3-3 reps Hang power clean 3-3-3-3-3 reps We hope you can join us today at 10:30am for a talk on CrossFit and Pregnancy. Meet Ali and Nicole at Roots to learn Roots’ approach to training and nutrition while pregnant. Read a full overview of the talk here. Read More
Fall Food Challenge Retest Workout Today! Back Squat 3-3-3-3-3 reps then AMRAP 7 minutes: 15-12-9 KB swings (24/16) Abmat Sit-ups Handstand Push-ups What better way to kick off the holiday season than with a 100k row! The Concept 2 Holiday challenge is back at Roots for its FIFTH YEAR. Participants have from Thanksgiving Day until Christmas...Read More
For time: 4 L-Sit Rope Climbs 8 Legless Rope Climbs 12 Rope Climbs Mark your calendars! There are lots of upcoming events for the Roots Community. Roots Fall Oly Meet – Saturday, Nov 21st Thanksgiving Happy Hour – Wednesday, November 25th Ladies Night at JLounge – Thursday, December 3rd Holiday Party – Saturday, December 12th...Read More
Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. We are so excited to welcome Shane back to the coaching floor starting Monday, November...Read More
5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet Ladies! On Thursday, December 3rd we invite you to an evening of girlfriends, beauty, and CrossFit chit chat at the JLounge Spa and Natural Nail Bar. Sign-up for a mani, pedi, facial, or brow wax and enjoy drinks and snacks throughout...Read More
Back squat 7-7-7-7-7 This is part of the Yearly Benchmark Series. Log your score! In just one short week we’ll learn the winner of the Fall Food Challenge! As part of the challenge wrap-up the hydrostatic dunk tank will be back on-site to retest the body composition of the challenge participants. The dunk tank will...Read More
5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. Last week we published the 2016 Benchmark Series and listed the first four workouts. Below are four more of the workouts listed...Read More
