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Time to get up and get moving!

Join our January Roots- Intro to Crossfit session!
ONLY a few spaces available. 

Register and Details Here!

MONDAY

Deadlift

5 RNDS
10 Power Cleans
10 Burpees


TUESDAY

E2MO2M 10min. 
3-5 Ring MU

*Full TABATA of Each Movement
KBS
A-Bike
V-Ups
DU


WEDNESDAY

AMRAP 20
30 Alt. DB Snatch
30 Box Jumps
30/21 Cal Row
30 T2B


THURSDAY

EMOM 20
Min. 1- 50ft. Handstand Walk
Min. 2- Row
Min. 3- 10 Ring Push Ups
Min. 4- Shuttle Sprints

IRON SCAP 


FRIDAY

Clean & Jerk

EMOM 5
Min. 1- 6 HSCL + 2 PJ
Min. 2- 5 HSCL + 3 PJ
Min. 3- 4 HSCL + 4 PJ
Min. 4- 3 HSCL + 5 PJ
Min. 5- 2 HSCL + 6 PJ


SATURDAY

TEAMS of 3
70/55 Cal Row
70 Bar Facing Burpee
70 Power Snatch
60/45 Cal Row
60 BFB
60 PS
50/35 Cal Row
50 BFB
50 PS
40/25 Cal Row
40 BFB
40 PS
30/20 Cal Row
30 BFB
30 PS


SUNDAY

AMRAP 15
5 DB Curtis P
100ft. Overhead Carry

Core TABATA


BARBELL

Power Clean- Pause @ Knee
BTN Push Press

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