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% *Set 4 – 2 reps @ 85% *Set 5 – Max Reps @ 85%For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set. Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to- Wall Handstand Holds, etc…. Conditioning For max reps/meters: 2 minutes of Rowing for Meters Rest 60 seconds 2 minutes of Box Jump-Overs (24″/20″) Rest 60 seconds 2 minutes of Dumbbell Thrusters (50/30lbs) Rest...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 Ring Dips 12 Push-Ups 16 Air Squats immediately followed by… 2000 Meter Relay Row (alternating 500 meters)  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) will be rescheduled due to construction and maintenance in Corporate Circle. We’ll be sure to let everyone know when we reschedule our party!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 only one person working at any time, complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees One partner completing the row   + burpees = 1 Round = 11 reps  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 start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch. Conditioning Every 6 minutes, for 18 minutes (3 sets), for times: 135/95 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jump Overs x 20 reps Run 400 Meters Hang Power Snatches should be done in no more than 2 sets each round  Read more