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Perform the following tests: L-sit for time.Handstand walk for distance.Chest to bar weighted pull-up for load.Snatch 1 rep for load. The L-sit and handstand walk will take place in warm-up.  Athletes will have 10 minutes to find their 1 rep max weighted chest to bar pull-up.  The remainder of class time will be devoted to a 1 rep max snatch. Two Year Anniversary Party RSVP It’s just a little over a week away – the two year anniversary party and family picnic! Please RSVP by THIS Friday to the Evite! Didn’t get the Evite?  Email stefanie @ testing.crossfitroots.com
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CrossFit Roots says goodbye to Gil.
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  In teams of two:3 rounds for time 800m relay run (200m each x 2) 50 Burpees 50 KB Swing (53w, 70m) 50 GHD Situponly one team member can be working at a time  
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Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps 2 Year Anniversary Party & Family Picnic – EVITE! Hey folks!  Check your email inboxes for the party of the century EVITE!  If you didn’t get one for any reason, please email Stefanie at testing.crossfitroots.com. We look forward to seeing you and your family at the park Friday, AUGUST 19th!
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Three rounds, 12-9- and 6 reps, for time of:135 pound Squat clean and jerkMuscle-up Jump Ropes The exciting news is that jump ropes have arrived!  We’ll replace the shop ropes for general use this weekend.  We’d appreciate it if you took care of these ropes by not tying knots in them or using them outdoors.  If you’d like your own personal rope, we have ropes for sale for $26.00 a piece.  They come with two rope cords for easy replacement and can be cut to your exact measurements.  Plus, you can keep them at the shop or take them home with you! Click here to purchase online and pick-up at the shop! The Dave Whisperer Many have asked, so here it is, for your viewing entertainment! Click here.
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