Reminder!: Class with Nicole at 9am this morning at the Centennial Middle School Track! 10 100-meter sprintsRest as needed between efforts. It’s Only 100 Meter Sprints… Join Nicole at the track this morning for a workout that will bring you to your knees – yup, that’s right. Check out the video above for a little background on […]
KellyFive rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Fore! The first ever Roots Golf Outing will take place at the Lake Valley Golf Club on Friday, June 12th at 1:00pm! Join us for a day of golf, Roots athletes, food, drink, and taking the competitive spirit from the […]
Amanda9-7-5Muscle-up135 pound Squat snatch Swim WOD with Gretchen and Nicole Come one come all to the first OUTDOOR swim WOD of the summer with swim coaches Gretchen and Nicole. When: Sunday, May 31st at 10:30amWhere: Spruce Pool, location information hereWhat: A half hour of instruction followed by a swim WOD. When you arrive at the […]
“Nancy” Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps Nancy is part of the yearly benchmark series. Log your score! Exercise is ADHD Medication It’s not uncommon for the coaches to hear athletes express how their workout keeps them “sane.” That hour of sweating, pushing their physical and mental limits, and engagement […]
For time:15 muscle-ups205-lb. squat clean, 1 rep225-lb. squat clean, 1 rep245-lb. squat clean, 1 rep255-lb. squat clean, 1 rep265-lb. squat clean, 1 rep Murph a Success! Thank you to everyone who came out for Memorial Day Murph. It was a great success. A special thanks to the folks who went in the 10am heat for […]
We are closed today. Enjoy Memorial Day and take a moment to say thank you.
“Murph”For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused […]
2015 Regional Event 4 For time:Handstand walk 250 ft.Then,2015 Regional Event 5 1-rep-max snatch Memorial Day Murph Tomorrow! Tomorrow is Memorial Day Murph. Here’s what you need to know: Class starts at 9am. We’ll do a short warm-up, get everyone’s scaled option dialed in, and get going. We’ll have many scaled options. You can read […]
Half of Event 3 from the 2015 CrossFit Regionals:For time:800m run25 overhead squats (135/95)50 GHD sit-ups75 double-unders25 sumo deadlift highpulls (135/95)50 box jump overs (20/24) Memorial Day Weekend Schedule We hope to see you this weekend for the annual Memorial Day Murph on Sunday! See the weekend schedule below. Read about the Murph Memorial Day event […]
From the 2015 CrossFit Regionals:Tommy VFor time:115-lb. thrusters, 21 reps15-ft. rope climbs, 12 ascents 115-lb. thrusters, 15 reps15-ft. rope climbs, 9 ascents115-lb. thrusters, 9 reps15-ft. rope climbs, 6 ascents From the CrossFit Journal: No Rest for the Foolish It’s 8:00pm and Eric gets home from teaching Foundations. I have to coach at 4:40am the next […]
