AMRAP 12 minutes: 40′ DB walking lunge (45/30)7 burpees40′ DB walking lunge (45/30)14 GHD sit-ups Travel Season! Travel season is upon us – warm weather, summer time, vacations, weddings, and visiting family. While many of us have gotten really good at tracking down the CrossFit nearest to the places we visit (which warms our hearts!), […]
Backsquat 5-5-5-5-5thenHSPU ladderComplete 1-3 reps E:30OT:30 for 5 minutes. Handstand Push-up Work Since the first week in February the programming at Roots has incorporated some type of handstand push-up work once per week outside of the workout of the day but within the class hour. The nature of this work has been a moderate number […]
“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 lbs) Last Chance for Spring Food Challenge There is 1 spot left in the spring fuel challenge so be sure to sign-up if you’d like to participate. Sign-up here. If you’d like to have your body fat tested independent of […]
“Cameron” For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24 inch box25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20 pound ball50 Sit-ups15 foot Rope climb, 5 ascents Headed to Regionals A very special congratulations to our very own Cindy Arangua who qualified for the 2013 CrossFit Regionals in […]
Five rounds for time of:Run 400 meters185 pound Deadlift, 21 reps Spring Oly Meet Recap The Roots Spring Oly Meet was a great success! Twenty two lifters from several gyms came out to compete for a prize package sponsored by Justin’s Nut Butter, Boulder Max Muscle, and CrossFit Roots. Roots weightlifters made a strong showing sweeping the podium in […]
1 power snatch EMOTM for 20 minutes. Mobile Hydrostatic Body Fat Testing at Roots – Tomorrow and Tuesday! As part of the Get in the Zone spring food challenge, athletes go through a series of intake measurements including the mobile hydrostatic body fat testing truck. There are 4 spots left in the spring fuel […]
REMINDER!: See below for sign-up dates for the Mobile Hydrostatic Body Fat test at Roots. In teams of two,AMRAP 15 minutes: 7 front squat (225/155, from floor) 14 ring push-ups50 DUs Spring Olympic Weightlifting Meet Today at 11am! The Spring Weightlifting Meet kicks off today at 11AM. The annual meet becomes the first of […]
For time:20 Kettlebell swings, 2 pood30 Toes to barRun 400 meters Kali Sage PINE. On Wednesday, April 2nd Zac and Heather welcomed their second daughter into the world. Kali Sage Pine was born on Wednesday evening and Mom, sister Myla, Dad, and Kali are all sporting the big Pine smiles we all know and love. […]
CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:100 pound Thruster, 15 reps15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If […]
Please note correction to yesterday’s April Newsletter, the Olympic Weightlifting meet is April 6th (not April 7th). Didn’t see the newsletter in your email inbox? Read it here. Three rounds, 50-30- and 20 reps, for time of:Double-undersPush-upsOHS (45/35) The LAST Thursday Night Throwdown of the 2013 CrossFit Open! It’s no understatement to say that the […]
