Helen3 rounds:400m run21 kb swings (24/16)12 pull-ups Meet a Root: Aimee Rogers 1. Vitals: Aimee Rogers. I started foundations with a group from work almost 3 years ago. I think it was September 2012.  2. Where were you born/raised?  Born in New Jersey. Grew up in Midlothian, VA.    3.  Married, kids, family?  Married (almost 1 year!). And I have a dog named Rudy.   4.  What do your days consist of?  I work on the creative team at Finish Line.    5.  What is your favorite thing about CrossFit?  I love seeing myself improve. There are things I can do now that I never thought were possible when I first started. The benchmarks this past year have been so great to be able to track results.   6.  What is your least favorite thing about CrossFit?  Coming back after vacation or time away.    7.  Favorite WOD or movement?...Read more

Overhead Squat2-2-2-2-2-2-2 Mobilitize! As we continue to push our bodies harder and harder throughout the week mobility becomes a larger priority.  With all that muscle building comes some very necessary basic maintenance in order to keep things moving smoothly.  And that is where mobility class comes in!   Mobility class is a half hour and offered twice a week: Tuesdays at 5:30pm and Fridays at 12:00pm.  We address areas that have taken a beating so far throughout the week and prep for upcoming WODs.  And requests are always encouraged!   If you haven’t already, try a mobility class and address those tight muscles, bust up those knots and soften those tissues before they have a chance to become nagging issues.   Have you attended a mobility class?Read more

Fran21-15-9thrusters (95/65)pull-ups This is part of the Yearly Benchmark Series.  Log Your Score. 2015 CrossFit Games Recap The 2015 CrossFit Games came to an end Sunday night and a new male and female stood atop the podium.  After 4 days and 13 events, Ben Smith and Katrin Davidsdottir are the 2015 CrossFit Games Champions. Events kicked-off Wednesday with some very non-typical CrossFit workouts including a 2mile paddle board combined with swimming in the ocean and moving hundreds of pounds of sandbags with wheelbarrows resembling mini-tanks.  Day 2 became known as Hero Day as athletes started the morning with Murph and finished with Heavy DT.  Day 3 involved an obstacle course, flipping a 560 lb refrigerator shaped block known as the pig, legless rope climbs, handstand walking, and rounded out with bar muscle-ups and heavy thrusters.  On the final day, athletes were surprised with some completely new movements involving peg board ascents...Read more

5 rounds of: 3 minutes of rowing 3 minutes of rest Post total distance rowed. Strengths, Weaknesses, and Just Checking the Box Last week we talked about hitting WOD’s with all-out intensity vs. pacing and how both methods have a place and should be a part of every athletes toolbox.  Today I want to discuss the considerations that should be made when you see a WOD.     In any WOD there are going to be things that you’re good at and things you’re bad at.  Sometimes the entire WOD consist of things that are weaknesses and other days, though they seem to occur much less frequently, are all strengths.  Depending on which category the movements fall into our approach to the WOD as a whole changes.  Strengths are going to be attacked.  These are movements we are proficient at, we feel confident with and typically know how hard we...Read more

5 rounds for time of:Run 800 meters30 GHD sit-ups30 hip extensions Regularly Learn and Play New Sports What new sport are you trying today?   Post to comments.Read more