Don’t forget the Valentine’s Day Couples Workout is this Friday from 5pm to 6pm. Sign-up for childcare at the front desk. Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps This is part of your yearly benchmark series. Log your score. The CrossFit Open is only 2 […]
Last day to pre-order your Roots CF Open shirt! Order online or at the Roots’ front desk. 3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run Cooking is not a skill you can go without if you intend to live a true Paleo lifestyle. And even after you dial that […]
Hurry and order your CrossFit Roots Open shirts by this Wednesday! Back Squat 7-7-7-7-7 This is part of your yearly benchmark series. Log your score! Name: Cheryl Ann Lowitzer (aka CAL) Age: 56 Occupation: Your Organizing Guru (call me to lighten your load at work or home, though you’re on your own at the shop, […]
Order your CrossFit Roots Open shirt by this Wednesday! 10-round Tabata squat Then, 3 attempts at max handstand hold This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall […]
Today’s workout is at Centennial Middle School. GO BRONCOS! Super Bowl Flag Football AM Oly Club is back by popular demand! Following a brief hiatus, AM Oly Club is back and it’s better than ever! This club is an alternative to the PM Oly Club in that it meets two times per week, and it is […]
Weekend workouts are at Centennial Middle School this Saturday and Sunday. 20min AMRAP, with a partner: medball run (14/20) every minute stop and perform 10 plank burpees as a team Record distance. Come kick-off your Super Bowl Sunday with a good old fashioned game of flag football! All skill levels are welcome! When: Sunday, February […]
Super Bowl Surprise Come on in for a workout influenced by the Super Bowl. Don’t worry, it’s the same functional movements you are used to but with some added fun twists! This is not the day for resting. It’s the final day of Spirit Week at Roots and it’s time to turn up the intensity! Super Bowl […]
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]
2 rounds for time of: 50 L pull-ups 50 AbMat sit-ups We’re on Day 3 of the CFR Spirit Week and now we’re getting to the good stuff! Today, we bake! Get on with your baking self! Bring a Paleo baked good to share with your class. Please post to comments when you’ll be bringing […]
CrossFit Open Athlete Tally: 72 athletes are IN! “Nutts” 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series. Log your score! Day 2 of Spirit […]
