“Kelly” Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Kelly is part of the yearlong benchmark series. Log it! Benchmark Retest! Kelly is part of the yearlong benchmark series of workouts. Come get a score for this longer effort and be sure to LOG IT!
21-15-9deadlift (185/135)overhead squat (135/95) Roots Welcomes Chris Hinshaw! We are excited to welcome Chris Hinshaw to Roots today for his Aerobic Capacity Seminar! Regular group classes today (8, 9, 10am). SEMINAR DETAILS FOR PARTICIPANTS Time: 11-3pm Location: 2406 30th Street. Entrance is on the left just after Pollard Jeep going North on 30th street. Look for […]
Ring push-up ladderRest 5 minutesBody-weight front squat ladder Get Focused. Mobility Focused. Sometimes mobility goals take consistent effort – doing the same mobility work day in and day out. The best way to make that happen is to set aside time to do your mobility work every day. And, because we want the best for […]
3 rounds:20 front squats (95/65)20 push press (95/65)20 pull-ups New Year’s Eve Three Rounder! Come on in for a three rounder to get your ready for the New Year! Last class at 12:30pm today.
5 rounds:35 double-unders25 calorie row15 toes to bar Reminder! – New Year’s Class Schedule Tomorrow’s class schedule (New Year’s Eve)Wednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30 New Year’s DayThursday, January 1st – Open Shop 10:00-12:00
Ring-dip ladderRest 5 minutes3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. It’s a HoliDAY, not a HoliWEEK (or holiMONTH) The holiday season […]
Handstand walk 100 metersIf you fall, restart at the point of contact furthest from the finish. New Year’s Class Schedule Check out the Holiday Class schedule for this week: Monday – regular class scheduleTuesday – regular class schedule Wednesday, December 31st – 6:30/7:30/8:30/9:30, 11:30/12:30Thursday, January 1st – Open Shop 10:00-12:00 Friday, January 2nd – regular class schedule
Badger3 round for time:30 Squat Cleans 95/6530 Pull Ups Run 800MThis workout is part of the yearly benchmark series. Compare your score from September and log your time for today! Final Benchmark Workout for December Today is the fourth benchmark WOD for December – Badger. Come on in and get a score!
3 rounds for time of:Row 50 calories150 double-unders50 walking lunges The Day After Come on into class and get that body moving post-holiday!
