Five rounds for time of:7 Muscle-upsRun 400 meters Farewell Tracie And she’s off!  Be sure to give Tracie a big hug, smile, and high five this morning as she finishes up her last day of coaching at Roots. We’ll miss you T-Hulk!

Three rounds for time of:Run 800 meters50 Wall ball shots, 20 pound ballIf your Karen time is over 10 minutes, scale to 35 reps per round or a lighter wallball.  Introducing the 2013 CrossFit Regionals Workouts Yesterday, the last two individual Regionals workouts were announced as were the team workouts.  We’ll do each event, over […]

“Schmalls”For time:Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters May Newsletter! The May Newsletter hit your email inbox a few moments ago.  Check it out or click this link to get the low down.  There’s A LOT going on this spring and summer. May 13th – […]

Deadlift3-3-3-3-3 Regional Events Released for First Day of Comp! Check it out!  The 2013 CrossFit Regionals workouts will be announced over the next few days.  Fridays events were released yesterday: Individual Event 1“Jackie”For time:1000 meter Row45 pound Thruster, 50 reps30 Pull-ups Individual Event 2Overhead squat complex7 Minute ladder of:3 Overhead squats Individual Event 3For time:30 […]

“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop.  Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day […]

In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know!  Then, head on […]

Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off.   Back Extension Part 2 Yesterday we detailed the back extension.  Today we add a video.  Be sure to read through the information from yesterday’s post […]

21-15-9 reps for time: wallball (20/14)burpeetoes to bar Whip My Hair Need a good laugh?  Check out Jimmy Fallon and Bruce Springsteen’s rendition of Willow Smith’s Whip My Hair. Feel free to whip your hair back and forth during today’s workout!