Check out our very own Arch on the CrossFit mainsite! For time:100 ft Walking lunge50 Push-ups50 Double-unders25 Knees to elbows5 Rope climb, 15 ft50 Box jump, 24 inch box25 Overhead squats, 65 pounds25 L-pull-ups50 Sit-ups Dunk Tank Tests Today and Tomorrow The mobile hydrostatic body fat testing truck will be at Roots today and tomorrow (Tuesday and...Read More
The DUNK TANK is back Tuesday and Wednesday of this week! Sign-up here. Tuesday, May 14th, 6am to Noon Wednesday, May 15th, Noon to 7pm Overhead Squat 5-5-5-5-5 Yampa Valley Beef Spring Cow Orders. Whole, 1/2, and 1/4 beef orders are back for spring! See here for the details and read below for the...Read More
Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps 1 Rep Max Shoulder Press Come log your one rep max shoulder press today and learn the punishing nature of this classic CrossFit workout. We’ve been doing a ton of handstand push-up work at the shop over the past three months. We’re convinced it’s not...Read More
“Klepto”4 rounds for time of:27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145 pounds Benchmark! You are selling yourself short if you don’t track your progress! Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you...Read More
Five rounds for time of:7 Muscle-upsRun 400 meters Farewell Tracie And she’s off! Be sure to give Tracie a big hug, smile, and high five this morning as she finishes up her last day of coaching at Roots. We’ll miss you T-Hulk!Read More
Three rounds for time of:Run 800 meters50 Wall ball shots, 20 pound ballIf your Karen time is over 10 minutes, scale to 35 reps per round or a lighter wallball. Introducing the 2013 CrossFit Regionals Workouts Yesterday, the last two individual Regionals workouts were announced as were the team workouts. We’ll do each event, over...Read More
“Schmalls”For time:Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters May Newsletter! The May Newsletter hit your email inbox a few moments ago. Check it out or click this link to get the low down. There’s A LOT going on this spring and summer. May 13th –...Read More
Deadlift3-3-3-3-3 Regional Events Released for First Day of Comp! Check it out! The 2013 CrossFit Regionals workouts will be announced over the next few days. Fridays events were released yesterday: Individual Event 1“Jackie”For time:1000 meter Row45 pound Thruster, 50 reps30 Pull-ups Individual Event 2Overhead squat complex7 Minute ladder of:3 Overhead squats Individual Event 3For time:30...Read More
“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop. Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day...Read More
In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know! Then, head on...Read More
