Four sets for times and efficiency:10 Box Jumps (30″/24″)10 Toes to Bar10 Alternating Pistols Rest. Then… Four rounds for time of:5 Squat Cleans (185/125 lbs)10 Chest-to-Bar Pull-Ups20 Double-Unders Winter Class Additions and Changes We wanted to highlight a few winter schedule additions and changes. First, we will now offer an Olympic Weightlifting for CrossFit class […]
Overhead Squat 5-5-5-5-5 reps Ali is Official! Look what showed up in the mail this week! Ali’s CrossFit Level 3 certificate. Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer. While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced […]
Nicole Christensen featured on the GirlsGoneWOD podcast this week.
Helen 3 rounds for time of:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-ups Helen is part of the yearly benchmark series. Log your score! Did you do Helen the last time it was programmed for the benchmark series? How does your time compare? Post to comments. Why I Did the Open – David Allen Today is […]
Backsquat3-3-3-3-3thenPress1-1-1The 3RM back squat is part of the yearly benchmark series. Log your score! What’s My 1 RM? Today we’ll work up to a 3 rep max back squat. This 3RM lift is part of the yearly benchmark series and this will be the second of four times in which we do this lift and rep […]
5 rounds: :45 ON/:45 OFFclean and jerk155/105Rest 5 minutes, then:Tabata Row. Stop Checking Email So Often We’re all busy people and need to correspond with clients and coworkers in a timely manner. But can over checking email be stressing us out more than it needs to? Kostadin Kushlev and Elizabeth W. Dunn detail in this NY Times […]
Free Beginner Class Today at 10:30am. 4 rounds, each for time of:800-meter run or row Cyclocross Champion At the Cyclocross National Championships in Austin, Texas, Roots’s own Carden King took 1st Place . We’re super proud of all the hard work he put in!
Free Beginner Class on Sunday at 10:30am. 5 rounds of 30 seconds of work followed by 30 seconds of rest of:Hang power clean (95/65)Chest to bar Pull-upMuscle UpBox Jump 24/20Incline Push Up A 12-Hour Window Given how readily accessible food is and our fewer and fewer hours of nightly sleep, it’s easy to see how our […]
Luke For time:Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 meters Post time to comments. Sign-up for the CrossFit Open! Nicole, Marge, and Castro are registered for the 2015 […]
In teams of two:6 minute AMRAP5 back squats (135/95)10 toes-to-bar6 minute AMRAP10 wallball10 burpee3 minute AMRAP5 back squats (135/95)10 toes-to-bar Roots Weightlifting Club – Winter Session The Roots Weightlifting Club is a USAW club team that trains four days a week. The club is preparing to start its next three month cycle and is looking […]
