When you and your best friend at the gym are “Two Peas in a WOD” Strength Push Jerk (Take 15min to build to a heavy 1RM) Technique is the number one priority during this session. If athletes can successfully complete a rep while landing with arms locked out, weight may be increased. Conditioning Complete as...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Welcome to CFG, Tracey!   Conditioning In teams of two, with one person working at a time, complete: 50 Dumbbell Power Cleans (50/30 lbs) 800 Meter Run (400 Meters each) 50 Dumbbell Front Squats (50/30 lbs) 800 Meter Run (400 Meters each) 50 Shoulder to Overhead (50/30 lbs) 800...Read More

Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Here’s Jen just hanging out during Thursday’s WOD!Read More

Nicole worked on her weighted pistols during Thursday’s workout! Strength Deadlift (Building to heavy set of 2 reps) *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345...Read More

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Please join us in welcoming yet another member to CFG, Hudson. Glad to have you here!   Skill/Conditioning 1 “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with...Read More

Mobility- 10:00-10:30am The Endurance Crew had a blast running with that beautiful view on Tuesday! Strength Bench Press (Build to heavy 1RM @ 20X1) * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep *...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG, not track) When Front Leaning Rest on the Rings just isn’t challenging enough for you, your wife helps out.   Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) Run 400 Meters Double-Unders x Max Reps Rest 4 minutes between...Read More

Have you ever gone to Yoga at CFG on Sundays? Coach Bacon thinks you should! Strength Back Squat (Max reps @ 85%) Every 4 minutes, for 20 minutes (5 sets): Back Squat @ 20X2 *Set 1 – 5 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 80%...Read More

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