7am Shop WOD Tabata squat Max reps of muscle-ups in 4 minutes 9am Track WOD 10 80-yard shuttle sprints Rest as needed between efforts
7am Shop WOD Tabata squat Max reps of muscle-ups in 4 minutes 9am Track WOD 10 80-yard shuttle sprints Rest as needed between efforts
For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps 500-m row 25 wall-ball shots 25 box jumps M – 20#/24in F – 14#/20in Hi gang, this is a reminder to please take home your jump ropes and Oly shoes by the end of the day today. […]
“Helen” 3 rounds for time of: 400m run 21 Kettlebell Swings 1.5/1 pood 12 Pull-ups Read the latest nutrition article in the CrossFit Journal written by E.C. Synkowski. She digs deeper into the breakdown of carbs so you can make better decisions about which ones you eat, when you eat them and why one type over […]
15 muscle-ups 30 handstand pushups 60 pistols Row your way through the holiday season with The Concept 2 Holiday Challenge! Participants have from Thanksgiving Day until Christmas Eve at midnight to log 100,000 meters on the Erg. Lauren will set you up for success with 4 coached workouts, access to the regularly scheduled erg classes, […]
Complete as many rounds as possible in 10 minutes of: 20 GHD sit-ups 5 squat cleans (205/135) In an effort to create a better utilized equipment room we’re doing some Spring cleaning in the Fall. In the back of the shop you’ll find a table with Oly shoes and all the jump ropes organized by […]
Deadlift 10-5-3-1-1-1-3-5-10 Just as there are more ways than one to skin a cat, there are more ways to scale than bands. So, for the month of November we’ll be eliminating bands as a scaled option for any movement. All scaling approaches have their merits but we tend to stick with bands because of their measurability and […]
Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.
Complete as many rounds as possible in 40 minutes of: Row 500 meters 100 double-unders Hey Roots Crew! Share your love for CrossFit with the world and get rewarded for doing so! Beginning this month and ongoing, we will give you a free month at Roots when you refer a friend. How Do I Bring a Friend to […]
27-21-15 reps for time of: 165-lb. back squats Handstand push-ups Thank you to Bill Kobrin and Kyle Moore (Kat’s husband) for volunteering to snap photos at the event! Together they put together quite an impressive album and captured athletes at their best! View Harvest Hoedown photos HERE.