CrossFit- 9:00 & 10:00am Yoga- 5:00pm Michael getting after some weighted pull-ups in the sun! Conditioning “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time:2000 Meter Relay Row (alternating 500 meters) immediately followed by…20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00-11:00am Open Gym- 10:00am-Noon Dave looking strong working on those Hang Snatches on Thursday! Announcements- The Olympic Lifting competition at CrossFit Roots tomorrow has been cancelled due to the weather forecast. Our “The Open is Over” BBQ that was scheduled for NEXT Saturday (4/23)...Read More
We’re glad to have you at CFG, Julia! Welcome to the crew. Strength Dumbbell Walking Lunge (Four sets of 20 steps @ 20X0) Rest 60 seconds between sets *NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging. Conditioning In teams of two, with...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kelly has been wanting to get featured on the blog for a while now, here you go! Strength Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (4 reps per round) For the snatch lift off, you’ll emulate your snatch...Read More
Mobility- 10:00-10:30am Ron has improved his overhead mobility so much. Check out those overhead lunges! Strength Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds Weighted Pull-ups Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Robin looked strong working those Hang Squat Cleans on Monday! Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 15-20 reps (Russian or American Depending on athlete) Bench Press (Track heaviest set of...Read More
Our resident Chiropractor is bigger and stronger than yours! Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Pull-ups (10-15 reps as quickly as possible) Reps are designed to be Chest-To-Bar, or most difficult variation possible Rest 3-4 minutes Conditioning Complete rounds of 15, 12 and 9 reps for time...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Jack is one of our newest members! Say hello and introduce yourself if you see him around. Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Justin is leaving us for a few months and heading back to Australia. We’ll miss you, Justin. Hurry back!Read More
