Back Squat1-1-1-1-1-1-1 Perfect Your Squat. Goodbye To Your “Butt Wink.” We are excited to announce the first of a series of specialty clinics taught by Charlie Merrill, Root’s in-house PT, with a number of different guest coaches at Roots supporting the different clinics. The first clinic will be Wednesday, October 7th from 6-7:30pm with special...Read More
For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Welcome EvaClaire! It is with great pleasure that we introduce to you our second guest coach for the month of October – EvaClaire Synkowski! EvaClaire has been a staple in the CrossFit community...Read More
Kutschbach 7 rounds for time of:11 back squats, 185 lb. 10 jerks, 135 lb. The Base of the Pyramid The Theoretical Hierarchy of the Development of an athlete, also know as the CrossFit pyramid, is a visual representation of the elements that go into the pursuit of health and fitness. To quote the What is Fitness...Read More
CrossFit Team Series Event 4Complete as many reps as possible in 15 minutes of:Male 1 and Female 1 each perform:5 thrusters5 chest-to-bar pull-upsThen, Male 2 and Female 2 each perform:10 thrusters10 chest-to-bar pull-upsThen, Male 1 and Female 1 each perform:15 thrusters15 chest-to-bar pull-upsThen, Male 2 and Female 2 each perform:20 thrusters20 chest-to-bar pull-upsEtc., following the...Read More
12-9-6 reps for time of:Muscle-ups275-lb. deadlifts Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps. Apparel Sale Through Tuesday and Lost and Found The fall apparel sale is going on now through Tuesday, September 29th. Help us make room for the sweet...Read More
CrossFit Open 15.527-21-15-9 reps for time of:Row (calories)Thrusters 95/65# A Taste, or Reminder, of The Open It may be September, but in just five short months, The 2016 CrossFit Open will be back in action on the floor at Roots and around the world. Many folks often comment on the blistering nature of these workouts....Read More
Complete as many rounds as possible in 15 minutes of:155-lb. squat cleans, 5 reps5 burpees, jumping over the barbell CrossFit Team Series Last year CrossFit debuted the Team Series – which is an online competition in the fall where two men and two women form teams and complete a number of workouts over the course...Read More
For time:100 double-unders50-calorie row25 step-ups with 45-lb. dumbbells to 24-inch boxthenBench press to a one rep max The bench press is the final lift in the total posted yesterday. If you did yesterday’s workout and today’s, add your bench press number to your score from yesterday on SugarWOD. If you were not here yesterday, log your...Read More
Clean, 1 repOverhead squat, 1 repBench press, 1 rep Clean is from the ground, power or squat. We will perform the Bench Press portion of this workout in tomorrow’s class to make for the complete total. Fall Apparel Sale Starts Tuesday! Help us make room for the new! Select Tees & Accessories 40% OFFHoodies 30% OFF$8...Read More
