21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Monthly Free Class & Intro Session is Tuesday at 7pm Hey Crew! Have a friend you’d like to introduce to CrossFit? The monthly Free Class & Intro Session is Tuesday at 7pm. Email Stefanie to reserve a spot for you and a friend or sign-up on MBO!...Read More
REMINDER! Today’s workout involves a bike if you choose. Ride or bring your bike to the shop. If you don’t have a bike for the workout, no problem, there is an alternative. Also! – Tuesday is the monthly CrossFit Intro/Bring a Friend at 7pm. Sign-up on MBO or email Stefanie. For time:Bike 3000 meters75 Kettlebell...Read More
Overhead Squat5-5-5-5-5 Saturday Olympic Weightlifting Meet Tomorrow is the second meet in the two meet CrossFit Roots Olympic Weightlifting Meet Series. Come out and cheer on your fellow Roots athletes! Meet Schedule:9:00 AM Check-in/Weigh-in/Warm-up10:00 AM lifting begins Details: Contested lifts are the snatch and clean and jerk. Prizes:Yes! Winners determined by the Sinclair Total. Competitors...Read More
Complete as many rounds as possible in 12 minutes of:10 Burpees25 Double-unders Schedule Updates and a BIKE WOD! Three important announcements: 1. Beginning this Monday, all lunch hour workouts (11:30 and 12:30pm classes) move to 12:00pm. This means there will be two classes at the 12pm hour. 2. Tuesday Open Shop moves to 1-3pm 3....Read More
Modified BruckFour rounds for time of:Run 400 meters185 pound Back squat, 12 reps135 pound Jerk, 12 reps Is the Obesity Crisis Hiding a Bigger Problem? Chicken or the egg? Diabetes or obesity? Thanks Sandy for passing along this TedMed talk. Great insight to a deep seeded national health issue. Peter Attia has dedicated his medical...Read More
Snatch Balance 3-3-2-2-2-1-1-1-1-1 repsthen8 minute AMRAP:1 hang power snatch1 power snatch1 squat snatch1 snatch balance1 overhead squat Thank You! Thanks to everyone who came out for yesterday’s CrossFit for Hope Fundraiser and Shop Breakfast. Full recap and pictures from the event in tomorrow’s post! Read More
REMINDER! CrossFit for HOPE and Shop Breakfast is tomorrow. Sign-up on MBO and read the details here. 10-9-8-7-6-5-4-3-2-1handstand push-upsdouble unders Why Sugar is Worse than Darth Vader and Other Interesting Reads Thanks to all the Roots Crew who has passed on to us interesting reads they’ve come across. Check them out! Why Sugar is Worse...Read More
In teams of five, complete: The 1700s – Team Max Overhead SquatTake 9:28 to find your teams 3 rep max combined overhead squat.– Rest 3 minutes. –The 1800s – Team Shit ShowTake 9:28 to find your teams max score of:burpeesrope climbthurster (95/65)Only 3 team members can work at a time. 1 rope climb = 3...Read More
2 rounds: 400m run25 KB swings (24/16)200m run15 hang sdlhp (75/55) Last Chance to Sign-up for the Summer Weightlifting Meet! The Roots Summer Olympic Weightlifting meet is just around the corner. Be sure to register this week if you’d like to compete! Registration closes July 6th. Roots Summer Oly Meet This is the second meet...Read More
Coming to CrossFit for Hope and the Shop Breakfast on Saturday? Don’t forget to sign-up at the front desk to bring one of a few treats to accompany the egg sandwiches we’ll be putting together over a giant skillet! 21-18-15-12-9-6-3 rep rounds of:185 pound Front squatGHD Sit-up 4th of July Week Class Schedule Check out...Read More
