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!
No classes today. Merry Christmas Friday Class Schedule:6:30am7:30am8:30am9:30am 11:30am12:30pm 4:00pm5:00pm
Double Time In teams of 2: AMRAP 2min: Squat Cleans (135/95) AMRAP 2min: Push Jerks (135/95) AMRAP 3min: Squat Cleans (135/95) AMRAP 3min: Push Jerks (135/95) AMRAP 4min: Squat Cleans (135/95) AMRAP 4min: Push Jerks (135/95) One athlete works at a time and reps may be split up however the team chooses. Each team is […]
Press3-3-3-3-3Press 3 RM is a yearly benchmark. Log it!then:21-15-9BurpeesBox Jumps Facelift! – A Paint Job and New Equipment! You may have noticed that shit’s been all over the place on the shop floor the past week (it’s driving Nicole crazy). But it was for a good reason – we’ve had the entire shop painted! You’ll […]
The 12 Days of CrossFit Roots1 – rope climb2 – bar muscle-up3 – row 50m4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit, My Coaches […]
“Cindy”As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats OR“Diane”21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups ORIf you happened to do both Benchmarks this week, come on in and Trevor has something for you too! Benchmark Make-up! This week’s programming included two of the Yearly Benchmark Series workouts – Cindy and Diane. […]
Chris Hinshaw comes to CrossFit Roots on January 3rd for the Aerobic Capacity Seminar.
For time:1.5-pood kettlebell swings, 75 repsRun 1 mile1.5-pood kettlebell swings, 75 reps Lance and Suerte Featured in the Box Magazine While flipping through the pages of this month’s Box Magazine you might notice a familiar face. Our very own Lance Sokol, co-founder of Suerte Tequila, is featured in this month’s issue. We’ll have it out […]
