Hurry and order your CrossFit Roots Open shirts by this Wednesday! Back Squat 7-7-7-7-7 This is part of your yearly benchmark series. Log your score! Name: Cheryl Ann Lowitzer (aka CAL) Age: 56 Occupation: Your Organizing Guru (call me to lighten your load at work or home, though you’re on your own at the shop,...Read More
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a...Read More
Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No...Read More
Open Tally: 47 athletes signed up! For time: 15 jerks 45 pull-ups 12 jerks 36 pull-ups 9 jerks 27 pull-ups Use the same load for the jerks that you used for the cleans on Tuesday’s WOD. The CrossFit Open has come a long way since it first debuted in 2011. Here’s a fun little trivia....Read More
The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots The CFR Ascent Program begins January 21st at 6:00pm. Contact Dave for more info. 5 rounds for time of: 20 L pull-ups 16 ring dips Are you signed-up yet? For what?! For the CrossFit Open...Read More
Registration for the 2016 CrossFit Open begins today! Sign-up. More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of...Read More
DAY 6 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, mark your calendar. See below for more info. Thrusters 3-3-3-3-3-3-3 Ok, you’ve cleaned out your kitchen, you’ve put alcohol and sugar on hold, you’re getting more sleep, you’re being more mindful, you’ve placed your workout into your top scheduling priorities, and...Read More
1-rep-max snatch No time cap other than you must finish before class is over. NotesIn this event you will perform a snatch for max load. There is no minimum or maximum number of attempts. Your score will be the heaviest weight you successfully snatch. You may not use plates smaller than 1/2 lb. Sugar is...Read More
2015 Masters Qualifier Event 4 21-15-9 reps for time of:225-lb. deadlifts24-inch box jumpsHandstand push-ups Men use 225 lb., 24-inch boxWomen use 155 lb., 20-inch box Masters Qualifier Event 4 Come on in for Event 4 of the Masters Qualifier!Read More
Event 3 of the Masters Qualifier 2 rounds for time of:1,000-meter row50 thrusters30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. Week of the Masters! The CrossFit Games website published the Masters Qualifier workouts last night at 6pm. We’ll do each of them as part of the group classes! View the workouts here....Read More
