Team Elizabeth Expanded In teams of two: Run 400m 42-30-18 Squat Clean (135/95) Ring Dip Run 400m Both partners will run the 400m simultaneously. Partners can start working on the cleans and ring dips when both partners are back from the run. One partner working at a time on squat cleans and ring dips. Partition reps as needed. Have fun.   Read more

The 12 Days of CrossFit Roots 1 – rope climb 2 – bar muscle-up 3 – row 50m 4 – handstand push-up 5 – overhead squat (95/65) 6 – burpee box jumps (up and over) 7 – KB swings (24/16) 8 – hang power clean (135/95) 9 – toes-2-bar 10 – wall ball 11 – hand release push-up 12 – pistol It’s the most wonderful time, of the year… Today’s the day! Come on in for this much anticipated seasonal workout!  Not sure you can do all the movements?  No problem, remember we’ll always scale or modify. The workout goes just like the song… On the first day of CrossFit Roots, my coaches gave to me, one rope climb. On the second day of CrossFit Roots, my coaches gave to me, two bar muscle-ups, and one rope climb. On the third day of CrossFit Roots, my coaches gave to me, 150m of...Read more

Hang Power Snatch 3-3-3-3-3  Read more

21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses  Read more

Please Note: The 12:30pm Group Class is cancelled for today (Monday) only.  In teams of two, row for distance, for 42 minutes. For this workout, the row time for each team will be split evenly.  P1: 1 minute P2: 2 minute P1: 3 minute P2: 4 minute P1: 5 minute P2: 6 minute …and back down… P1: 6 minute P2: 5 minute P1: 4 minute P2: 3 minute P1: 2 minute P2: 1 minute Score is total distance rowed by the team.  Read more