Lacey during one of her Split Jerks at the Olympic Lifting Meet she did this weekend!   Strength Clean (Take 15 minutes to build to today’s 1-RM Clean) If you’re not proficient or comfortable with this movement yet, use the time to practice clean technique   Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups   Deadlifts should not feel incredibly heavy. Please keep in mind that keeping strong form is the most important aspect with 45 reps to get through.   Modifications for HSPU: 21-15-9 Seating Dumbbell Shoulder Press 12-8-4 Wall Climb 15-10-5 of Partial Wall Climbs + Shoulder TapRead more

      Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class tomorrow due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend!   2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here are the times of our athletes or friends who are competing on Saturday!   Flight 1 – Women: 9:45am   Lacey Mcquinn Megan Isherwood Flight 2 – Men:11am (tentative)   Tim Crumrine Dan Weaver Flight 3 – Women:12:15 (tentative)   Christie Redmond   Boot Camp is still on for 8am!    Read more

Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class this Saturday due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend! 2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here are the times of our athletes or friends who are competing on Saturday! Flight 1 – Women: 9:45am Lacey Mcquinn Megan Isherwood Flight 2 – Men:11am (tentative) Tim Crumrine Dan Weaver Flight 3 – Women:12:15 (tentative) Christie Redmond   Thanks for the great shot, Coach Megan!   Strength Snatch (Take 12-15 minutes and build to today’s 1RM) Based on athlete ability and comfort level, make the necessary modifications to your lift of choice today: Example: Hang Snatch, Power Snatch, Full Squat Snatch, etc.   Conditioning Complete rounds of 40, 30, 20 and 10 reps for time of: Kettlebell Swings...Read more

  Bryant, the athlete with the longest beard at CFG, showing that perfect lock-out on his Push Press!   Conditioning In teams of two, partners alternate whole sets to complete 5 sets each of: Goblet Squats (16/12kg) x 20 reps Unbroken Deadlift (185/135lbs) x 10 reps 400 Meter Run Post total time. Weight should be light enough to complete all rounds, all reps of deadlift unbroken.Read more

  Molly got to do CrossFit in Germany! Keep enjoying your trip, and we’ll see you when you get back!   Strength Push Press (5 sets of 3-5 reps) Rest 2 minutes between sets   Conditioning Three rounds for time of: Man-Makers (40/20lbs) x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps   – Consider going slightly lighter than usual on Man-Makers, since there are 30 in the workout -Variations for Toes to Bar will all still have 20 reps per round – Sub for 30 double-unders will be 90 single-undersRead more