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New Class, New Ergs, and Monday Limited Schedule


New Class, New Ergs, and Monday Limited Schedule


“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

New Class and New Ergs

Tuesday Erg WOD!
We are VERY excited to announce that our one and only Lauren Rubini will start a weekly erging class at CrossFit Roots on Tuesdays at 4pm.  See below for a bio on Lauren.
New Ergs!
Three brand new ergs are on their way to CrossFit Roots and will arrive midweek next week.  We could practically hold a regatta now.

Lauren Rubini

Lauren Rubini began rowing on the east coast in 7th grade. She raced for her local high school, T.C. Williams (Remember the Titans), in Alexandria, Virginia as well as at the Olympic Festival and Junior World Championships. She attended Boston University on a full athletic scholarship for rowing while pursuing her dream of making the US National Team. During her time at Boston University, she was invited to both National Team Sweep and Sculling training centers.  Lauren also participated in the infamous erg competition (infamous if you spend and enjoy time on the erg and want to take it to the next level), C.R.A.S.H.- B. Sprints in Boston qualifying for the women’s open final event. Lauren continues to race in both sweep and sculling events and has coached at all levels. Currently, Lauren coaches for Boulder Community Rowing.  She is looking forward to putting time in on the erg off the water with fellow Roots Crew (double meaning…) members.  Lauren thinks erging is kick ass!

Who had the opportunity to work with Lauren during a clinic or the 100K challenge?  Post to comments.

9 Responses

  1. Cinda

    Lauren is the best…as a coach, crew mate, athlete, person and friend…this will be awesome. Anyone will benefit from her tecnical input, attitude and ethic of hard work.

  2. Christy

    I got to have Lauren as my coach for the 100K erg challenge last winter. I loved her coaching style, and she always had good music! Lauren was full of encouragement, direction and motivation. My rowing skills have improved dramatically, and I hope to take part in her new class! YAY for rowing!

  3. Just curious why most of the special classes (erg, endurance) are at 4pm during the week? I’d love to attend both but can never get out of work that early. But I’m really psyched about all the non-WOD offerings you guys are organizing. It’s great!

  4. Julia U

    My only experience with Lauren as a coach was the 1 hr erg clinic a few months (?) ago. She was totally amazing and I learned a ton in just an hour. She is now there “behind me” every time I get on the erg, whispering her awesome pointers in my ear! 🙂 So happy to hear there will be an actual class on the schedule!