21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
Scale power snatches to 85/55, an empty bar, or a PVC pipe to get the workout done in under 20 minutes.
Closing Out 2010 to Welcome in 2011
2010 was a big year at Roots! We’ll spend the rest of the week highlighting some of the great accomplishments, events, and milestones of the shop and its athletes. Post to comments anything we left out of the months we highlight!
January 2010 Highlights
We held Guys Only and Ladies Only Friday night workouts, added the strength class to the schedule, completed the 7AM series of classes (before that there was only 5:45 in the morning!), held the (CrossFit) Total Days of Winter for two full days, held the first Roots/Verve/MBS coaches swap where we hosted Matt Chan for a night of coaching and Nicole headed over to MBS, AND Tracy Emmanuel got her first muscle-up.
February 2010 Hightlights
Wrapped up the Paleo Showdown, decided to take an affiliate team to the Regionals, welcomed Anna as a coach at Roots, overhauled the schedule to include 7:00AM five days a week and an 11:30/12:30 lunch option, and introduced the Roots Happy Hours to the monthly schedule.
March 2010 Highlights
Announced Tara as the Paleo Showdown winner, took 9 fantastic and amazing athletes to the Rocky Mountain Sectionals competition who each went on to do outstanding work throughout the weekend, introduced Benchmark Fridays, tore down the wall with the logo on it (which gave us roughly 275 additional square feet), hosted the Paint the Shop for Time Party (thank you athletes), and decided that our new policy was 10 single-unders for every swapped double-under (ie learn double-unders).