Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Chest-to-bar pull-up ladderRest 5 minutes1/2 body-weight overhead squat ladder The OPEN is Coming! The 2015 CrossFit Open is on it’s way! What is the Open?! The CrossFit Open […]
13.117min AMRAP:40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possibleChest-to-bar pull-up ladder January Mobility Begins Today! Today, your coach will assign you two mobility tasks for the whole month of January. As always, all you need to do is come to class. […]
Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Deadlift 1-1-1-1-1-1-1 reps Athlete Spotlight: Erika Andresen 1. Vitals: Name and when you started CrossFit Erika Andresen. I began at CrossFit Roots at the beginning of October. 2. […]
“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 […]
