CrossFit Kids- 4:30pm Mobility- Canceled CrossFit Endurance- 5:30pm Husband and wife overhead squatting together!   Strength Four sets Push Press (3-5 Reps) Rest 90 seconds Weighted Supinated Grip Pull-Ups (3-5 reps @ 2110) Rest 90 seconds   Conditioning For time: Wall Ball Shots (20/14#) x 10 reps Ring Dip x 1 rep Wall Ball Shots x 9 reps Ring Dips x 2 reps Wall Ball Shots x 8 reps Ring Dips x 3 reps … Wall Ball Shots x 1 rep Ring Dips x 10 reps Modifications for Ring Dips will be Matador Dips and then Bench/Box Dips. Aim to complete each round of Wall Ball unbrokenRead 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 to Overhead (40/20#) 10 Box Jump Overs (24/20″) DB Ground to Overhead is 5 reps each arm Muscle-Ups can be bar or rings Completing Muscle-Ups will be considered Rx+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 1200 Meter Run or Row The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time. On dumbbell ground to overhead, only use one dumbbell at a time, and split reps evenly between arms (switch arms every 5 reps, for example).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 Hang Power Snatches in no more than 2 sets each roundRead more