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 […]
5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet Ladies! On Thursday, December 3rd we invite you to an evening of girlfriends, beauty, and CrossFit chit chat at the JLounge Spa and Natural Nail Bar. Sign-up for a mani, pedi, facial, or brow wax and enjoy drinks and snacks throughout […]
Back squat 7-7-7-7-7 This is part of the Yearly Benchmark Series. Log your score! In just one short week we’ll learn the winner of the Fall Food Challenge! As part of the challenge wrap-up the hydrostatic dunk tank will be back on-site to retest the body composition of the challenge participants. The dunk tank will […]
5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. Last week we published the 2016 Benchmark Series and listed the first four workouts. Below are four more of the workouts listed […]
In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo deadlift high pulls Calling all Roots Athletes! Fresh […]
15-12-9 reps for time of: 135-lb. clean and jerks Chest-to-bar pull-ups The November newsletter will make its way into your email inbox tomorrow morning. Be sure to check out all of the awesome events we have going on through the holiday season including the Thanksgiving Eve Happy Hour at FATE, the Holiday Party, and the […]
Four rounds of, 5 min on 2 min off: 15 cal row 15 wallball 20/14 10 hspu 10 chest to bar 1 squat snatch 155/105 Start each round where you left off the previous round. Score is total rounds completed. Ski season is just around the corner. Did you get a pass this year? Where are […]
