7pm WOD added to Tuesday nights through the winter months. Starts tomorrow! The Open Tally: 27 athletes “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Nancy is part of the Yearly Benchmark Series. Log your score! As February approaches, it can mean only one thing – The Open […]
The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open! First throwdown is February 26th! 10 rounds: Power Clean + Push Jerk + Squat Clean + Split Jerk
The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open! First throwdown is February 26th! EMOTM, 30min: Minute 1 – calorie row Minute 2 – burpees over rower Minute 3 – wallball (20/14) Minute 4 – toes-to-bar Minute […]
The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots The CFR Ascent Program begins January 21st at 6:00pm. Contact Dave for more info. 5 rounds for time of: 20 L pull-ups 16 ring dips Are you signed-up yet? For what?! For the CrossFit Open […]
Registration for the 2016 CrossFit Open begins today! Sign-up. More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of […]
DAY 12 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, plan your weekly menu. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. Front Squat 3-3-3-3-3 It’s the final day! Of course, you can keep any or all of these commitments […]
DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already! […]
DAY 10 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, hangout in a squat. See below for more info. 3 rounds for time of: 10 dumbbell hang squat snatches, left arm (55/35) 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm (55/35) 5 bar muscle-ups It’s time […]
DAY 9 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens. See below for more info. Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Day 9 (to be completed January […]
DAY 8 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, do 100 burpees. See below for more info. 4 rounds: 8 deadlifts (60%-70%) 1min max calorie row 1min max slam-balls (20/30) rest 2min Day 8 (to be completed on January 9th and then never again…kidding. Yay burpees!) Do 100 burpees anytime […]
