Four rounds for time: Run 400m 25 abmat sit-ups 15 overhead squats (45/35) Rest 2:00 minutes between rounds. There are literally hundreds of phone apps developed to help individuals lose weight and track their food. Having tried a number of them, it often seems like a tedious and time consuming process, but as this article […]
Today’s workout is at the Centennial Middle School Track at 9am. Run 400m 50 slamballs 40 burpees Run 400m 30 slamballs 20 burpees Run 400m 10 slamballs 50 burpees Today marks a very special day at CrossFit Roots as we host our first ever USAW Sanctioned meet. Forty lifters from around the state will come to […]
Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders Men use 135 lb., women use 105 lb. The annual winter apparel line is here complete with some Limited Edition fun in the form of sweatpants, hoodies, and tanks! As always, we’ve hand-selected apparel […]
Split jerk 3-3-3-3-3-3-3 reps We are sad to announce that Katie’s two month stint at Roots is almost up! Katie came to us in September to help out on the coaching staff during Shane’s recovery. Katie, you have been an awesome addition to the Roots staff and we wish you the very best in your […]
7 rounds for time of: 95-lb. power cleans, 7 reps 95-lb. thrusters, 7 reps 7 bar-facing burpees This weekend marks a big milestone for CrossFit Roots, Ryan Landis, and his Olympic Weightlifting Club. On Saturday, November 21st, CrossFit Roots will host its FIRST EVER USAW sanctioned meet. Seven Roots athletes alongside a host of lifters from around […]
Hang squat snatch 3-3-3-3-3 reps Hang power clean 3-3-3-3-3 reps We hope you can join us today at 10:30am for a talk on CrossFit and Pregnancy. Meet Ali and Nicole at Roots to learn Roots’ approach to training and nutrition while pregnant. Read a full overview of the talk here.
Fall Food Challenge Retest Workout Today! Back Squat 3-3-3-3-3 reps then AMRAP 7 minutes: 15-12-9 KB swings (24/16) Abmat Sit-ups Handstand Push-ups What better way to kick off the holiday season than with a 100k row! The Concept 2 Holiday challenge is back at Roots for its FIFTH YEAR. Participants have from Thanksgiving Day until Christmas […]
For time: 4 L-Sit Rope Climbs 8 Legless Rope Climbs 12 Rope Climbs Mark your calendars! There are lots of upcoming events for the Roots Community. Roots Fall Oly Meet – Saturday, Nov 21st Thanksgiving Happy Hour – Wednesday, November 25th Ladies Night at JLounge – Thursday, December 3rd Holiday Party – Saturday, December 12th […]
Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps
Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. We are so excited to welcome Shane back to the coaching floor starting Monday, November […]
