Mark Your Total Calendars – CrossFit Roots

In teams of 2:
150 squats
125 Abmat sit-ups
100 medball passes
75 push press
50 KB snatch
25 ring dips

CrossFitRoots_NishaKBswing — How do you know when to make the jump to a heavier KB? Ask your coach and remember good form drives progress. Nisha demonstrates a solid decision to jump to a heavier KB.

The CrossFit Total

Kick off 2010 with a solid baseline of your strength. We will offer TWO days with extended hours for athletes to come in and complete The CrossFit Total. Done properly, the CrossFit Total takes about 1.5 hours. Plan for that.

What is it? Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift. It is important for everyone to understand why and how we do the CrossFit Total, the thought process behind the selection of the three lifts, and what information we can gain from our total score. Read the article.

How it works:
On Tuesday, January 19th from 7:00am – 7:00pm and Saturday, January 23rd from 8:30am – 12:30pm athletes can come into the shop, do The Total, and take as much as 2 hours to complete it. We’ll get the exact schedule up on MBO next week, but basically there will be a class every two hours.

Please plan ahead and make the effort to come in one of the two days!