Four rounds for time: Run 400m 25 abmat sit-ups 15 overhead squats (45/35) Rest 2:00 minutes between rounds. There are literally hundreds of phone apps developed to help individuals lose weight and track their food. Having tried a number of them, it often seems like a tedious and time consuming process, but as this article...Read More
Today’s workout is at the Centennial Middle School Track at 9am. Run 400m 50 slamballs 40 burpees Run 400m 30 slamballs 20 burpees Run 400m 10 slamballs 50 burpees Today marks a very special day at CrossFit Roots as we host our first ever USAW Sanctioned meet. Forty lifters from around the state will come to...Read More
Fall Food Challenge Retest Workout Today! Back Squat 3-3-3-3-3 reps then AMRAP 7 minutes: 15-12-9 KB swings (24/16) Abmat Sit-ups Handstand Push-ups What better way to kick off the holiday season than with a 100k row! The Concept 2 Holiday challenge is back at Roots for its FIFTH YEAR. Participants have from Thanksgiving Day until Christmas...Read More
For time: 4 L-Sit Rope Climbs 8 Legless Rope Climbs 12 Rope Climbs Mark your calendars! There are lots of upcoming events for the Roots Community. Roots Fall Oly Meet – Saturday, Nov 21st Thanksgiving Happy Hour – Wednesday, November 25th Ladies Night at JLounge – Thursday, December 3rd Holiday Party – Saturday, December 12th...Read More
Back squat 7-7-7-7-7 This is part of the Yearly Benchmark Series. Log your score! In just one short week we’ll learn the winner of the Fall Food Challenge! As part of the challenge wrap-up the hydrostatic dunk tank will be back on-site to retest the body composition of the challenge participants. The dunk tank will...Read More
5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. Last week we published the 2016 Benchmark Series and listed the first four workouts. Below are four more of the workouts listed...Read More
15-12-9 reps for time of: 135-lb. clean and jerks Chest-to-bar pull-ups The November newsletter will make its way into your email inbox tomorrow morning. Be sure to check out all of the awesome events we have going on through the holiday season including the Thanksgiving Eve Happy Hour at FATE, the Holiday Party, and the...Read More
Four rounds of, 5 min on 2 min off: 15 cal row 15 wallball 20/14 10 hspu 10 chest to bar 1 squat snatch 155/105 Start each round where you left off the previous round. Score is total rounds completed. Ski season is just around the corner. Did you get a pass this year? Where are...Read More
Sumo deadlift 5-5-5-5-5 reps Bench press 5-5-5-5-5 reps This past week, Emily and Sam welcomed their first little one into the world! Dakota Rose Gaard was born Oct 29, 2015 at 10:27am weighing in at 7 lbs 10 oz. They are doing great and came home from the hospital early this week. With the birth of Dakota –...Read More
