Deadlift1-1-1-1-1-1-1 Registration for the 2014 CrossFit Open Starts TODAY! It’s the most wonderful time of the year… The CrossFit Games are to CrossFit what the SuperBowl is to football. To get there, you must get through Regionals; and even before that, you must get through the Open. The Open is the most inclusive competition in...Read More
EMOM for 20 min: 10 double unders2 hang power snatch New Ropes We recently replaced all of the ropes at the shop. We hope the new ropes will hold up a little bit better than the last few types we tried. Either way, it sure makes us happy to have to replace equipment because our...Read More
AMRAP 10 minutes:10 deadlift (155/105)8 push-ups6 box jumps (24/20) Good Luck Charlie! Many of you have worked out alongside him and some of you have had the pleasure of being treated by him and his needles. That’s right, we’re talking about the one and only Charlie Merrill. This weekend Charlie races at the 2014 Cyclocross...Read More
“DG”Complete as many rounds as possible in 10 minutes of:8 Toes to bar35 pound Dumbbell thruster, 8 reps35 pound Dumbbell walking lunge, 12 steps Efficiency Tips: Toes to Bar Oftentimes before we do toes-to-bar we work through a variety of progressions to help athletes learn and refine their technique in the movement. Sometimes it helps...Read More
Four rounds for time of:Row 400 meters50 Squats Three Pull-up Inventory The Marine Corps recently pushed back its new requirement that female recruits be able to do 3 pull-ups after finding that more than 55% of its females could not complete the standard. As a show of hands, how many females at Roots can do...Read More
For time:100 Double-undersThen, Five rounds of:75 pound Dumbbell deadlift, 10 reps75 pound Dumbbell front squat, 10 reps10 Handstand push-upsThen, 100 Double-unders January 2014 Newsletter Did you miss the January Newsletter in your email inbox? Check it out here!Read More
Backsquat 5-5-5-5-5 Open Shop Hours in New Schedule Yesterday we sent out the January Newsletter and in it we announced new Open Shop hours! You now have four scheduled opportunities! They are as follows:Tuesdays: 1-3pmFridays: 7:30-11:30am and 1-3pm Sundays – 10:30-12:30 The Friday morning Open Shop hours are during regular scheduled classes. If you come during...Read More
Row 2kRun 1 mile CrossFit Endurance Fall Results and Spring Program Congratulations to the fall CrossFit Endurance Team program. In 8 short weeks the crew put in a tremendous amount of hard work, miles, and reps and took home some impressive PRs in the end. Here is a recap of some of the results...Read More
