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Welcome to the future homepage of CrossFit Roots. In the meantime, please check out our current site: www.thegarage4150.com For more information, please contact Nicole at [email protected] or 703.919.0425
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Endurance WOD at North Boulder Rec.:  6min TT 3 min rest 4 min TT 2 min rest 1min TT 30 sec rest 30 sec TT 15 sec rest 15 sec TT  WOD:  Cindy AMRAP 20min: 5 pull-ups, 10 push-ups, 15 squats This is the second of the three indicator WODs used for the Paleo Team Challenge   
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“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep This is the first of three WODs that we will do before starting the Paleo Team Challenge.
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Sunday’s workout will be held at the Garage4150 at 9AM.   We are doing the CrossFit Total.  It is the first of the three pre-paleo team challenge workouts.  Come preparred to lift some heavy weight.  The three workouts were selected to include a broad range of physical skills that can be measured before and after the one month challenge. Paleo Team Challenge Schedule May 31st – strength-based WOD June 1 – time priority WOD (AMRAP style) June 2 – task priority WOD (for time) June 3 – Day 1 of the Paleo Team Challenge! June 11 – Week 1 logs due to Nicole June 18 – Week 2 logs due to Nicole June 25 – Week 3 logs due to Nicole July 2 – Week 4 logs due to Nicole June 3 – Winning team announced, prizes awarded  And lastly, check out The Garage4150’s Nicole Gibson in the CrossFit main...
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“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
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