Trey looked GOOD on his Overhead Squats! Strength Deadlift (Take 15 minutes to build to today’s 3RM) “Today’s” heavy means it may not be a lifetime 3RM. Please listen to your body and be safe. Conditioning In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 Chest to Bar...Read More
Notes for the week: There will be NO i99 this week Heather with some perfect form on her KB Swings! Strength Four rounds Overhead Squat (2-4 reps) Rest 2-3 minutes between sets Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups or 3 Muscle-Ups 10 Dumbbell Ground...Read More
Jennafer has only been with us for a few weeks, but it looks like she’s already mastered the lockout!! Conditioning In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead (40/20#) 200 Squats 100 Burpees...Read More
Good luck to Coach Lacey and Courtney as they compete in the CrossFit Roots Olympic Weightlifting Competition tomorrow. If you have some time, head up and cheer on our friends! Nicole and Nichole got to play on the ropes this week. Nice job, ladies! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLEDRead More
Colin and Beth got to work out at the same time yesterday! Strength Five sets Snatch (1.1.1) Rest 5-7 seconds between singles Aim to increase weight each round Rest 2 minutes Conditioning Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jumps x 20 reps Aim to complete...Read More
CrossFit Kids- CANCELLED Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm WILL BE AT CROSSFIT GOLDEN TONIGHT! i99 Gymnastics- 7:00pm Wendy had some fun working on her Rope Climbs on Wednesday! Strength Five rounds Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 90 seconds Farmer’s Carry (100m Distance) Athlete can use dumbbells or kettlebells. Aim to make...Read More
Here’s Noelle looking strong during her “Man Makers” on Monday! Warm-up Three sets, not for time, of: Pistols x 3-5 reps each leg Rope Climb x 1-2 ascents Double-Unders x 40-50 reps Use this time to work on your skills! Modification Suggestions: Pistols- Pistols to a bench/box or using the rig for help Rope...Read More
CrossFit Kids- CANCELLED this week (Tuesday, Thursday, and Saturday) Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Coach Danny practicing his craft! Strength Four sets Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max reps) One set, aim for 5-7 reps minimum Rest 3 minutes Conditioning Complete as many rounds and reps as possible in...Read More
Guess who comes back from Alaska this week?! Strength Split Jerk (Take 15-20 minutes to build to a heavy Jerk) Jerks can be Split or Power Conditioning In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (50/35 lb)...Read More
