* TUESDAY, JANUARY 17TH, 6:00PM – WINTER REST AND RECOVERY CHALLENGE INFO MEETING * TUESDAY, JANUARY 17TH, 7:00PM – FOOD CHALK TALK (immediately after info meeting)Attend one or BOTH! Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Article Roll Thanks to everyone who has passed on interesting articles over the past few...Read More
“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Upcoming Events n’ Stuff Saturday – ALL Stronger, Faster, Healthier Pre-Orders DUERead this post to learn more. Sunday – Open Shop, 10:30am-12:30pmSign-up required! Please visit MBO. Tuesday, January 17th, 6:00pm – Winter Sleep...Read More
Overhead Squat 3-3-3-3-3 reps Winter Sleep & Recovery Challenge & Food Chalk Talk Approaching health, fitness, and longevity from a new angle. COME TO THE CHALLENGE MEETING TUESDAY, JANUARY 17TH AT 6:00PM TO PARTICIPATE. STAY AFTERWARD TO LEARN ABOUT PALEO AT THE MONTHLY FOOD CHALK TALK (7PM). Here comes the 2012 Winter Athlete Challenge –...Read More
CrossFit Roots describes that there are no easy days here and no one is going to feel sorry for you if you have to work hard - but we are going to make sure you have the tools to step up to the challenge and enable you to achieve what you're capable of.Read More
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed...Read More
As many rounds as possible in 10 minutes of:6 Squat cleans (135/95lbs)9 Chest-to-Bar Pull-ups12 Box Jumps (24/20 inches) No Bands January How many of you want a dead hang pull-up? A kipping pull-up with no bands? A muscle-up? A strict muscle-up? A bar muscle-up? Hopefully, most of you raised your hands! For the month of...Read More
5 rounds for time:5 box jumps (40/32″)10 pull-ups10 wallball (20/14)10 KB swings (24/16kg)Decrease box jump number by 1 rep each round. For example, Round 3 would begin with 3 box jumps. Updates New t-shirts are IN. Check them out on the fencing above the front desk. Order one for pick-up here. Sign-up for Ryan’s Winter...Read More
2/3rds TotalBack squat, 1 repShoulder Press, 1 repathletes may choose low or high bar back squat. all CrossFit Total Rules apply. athletes get 3 attempts at each lift. period. Read up on The CrossFit Total HERE. Gearing Up for a 1 rep Max Back Squat First of all, get your head in the game. Forget...Read More
