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 […]
21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips It’s Day 1 of Spirit Week (what’s Spirit Week?) and that means Pajama Day! That’s right. Put your lulu tights back in the drawer and your Reebok Nanos back in the closet. It’s pajama day at Roots. The 5:30am coaches are particularly excited about this… This WOD […]
Deadlift 2-2-2-2-2 This workout is part of the Yearly Benchmark Series. Log your workout! Spirit Week starts tomorrow! Check it out here so you know what to do starting Monday.
CrossFit Open Athlete Tally: 70 athletes are IN! “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Nate is part of the Yearly Benchmark Series. Log your score! Remember Homecoming week in High School? That’s ok, we don’t either. BUT we do know that […]
5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor. Winter is still in full force, but spring break is just around the corner. Spring break conjures up ideas of a food challenge and many folks have […]
