Blog

  • New Focus: Tommy V!

    Our next cycle, “Tommy V,” named after Petty Officer Thomas Valentine, pushes us with high reps of moderately heavy thrusters and rope climbs. We’ll be running the pre-test for this WOD on Tuesday, July 31st, so come prepared and ready with tall socks to protect the shins from the rope. Rope climbs are a combination of upper body strength and lower body skill, requiring the ability to hold and pull while quickly raising the legs and securing the feet. For those with adequa...  Read More...

  • New Focus: Nasty Girls!

    Over the past few months, we’ve worked on improving our basic gymnastic strength and stability across a range of pulling and pushing movements. Our last cycle had us building our strength on the rings via pull-ups and dips, which leads us to our first real targeted focus of the year: Nasty Girls!Nasty Girls is a classic CrossFit workout comprised of air squats, muscle-ups, and hang power cleans. The squats serve to increase the heart rate, which makes performing a complex movement like a muscle ...  Read More...

  • New Focus: Rebuild, Retool and Reset

    It’s official; the CrossFit Open is over once again. After 5 weeks of work centered around the movements and time domains of the Open, it’s time to get back to the basics. This next cycle will be the perfect chance to retool bad movement patterns, shore up weaknesses, and build some muscle to prepare you for PRs to come. For our barbell work, we will be working at lighter loads over the next few months (generally the 60-80% range) and working on tempo work and higher rep ranges....  Read More...

  • CrossFit Open 18.1 Heat Sign-ups and Details!!

    18.1 has been announced...and it's a long one! If you haven't checked it out yet, you can find the details here. Please orient yourselves with the standards and rules so you know what to expect.https://games.crossfit.com/workouts/open/2018/1We will open the doors to the gym around 8:30am on Saturday, and we'll be running heats on  starting at 9am.   Read More...

  • New Focus: CrossFit Open 2018!

    With the holidays behind us, we will be continuing our focus on the upcoming CrossFit Open, now launching full-steam into our Open Prep cycle. For those of you new to CrossFit, the Open is a chance to push yourself more than you would in an ordinary class, to define your strengths and weaknesses, to set new goals, to learn new skills, and to be held to the same standards and share the same experiences as some of the best athletes around the world. There are no qualifiers to participate--it ...  Read More...

  • New Focus: Olympic Lifting and Barbell Cycling

    With the CrossFit Open just around the corner, our focus this cycle is to improve technique and strength in the Olympic Lifts. For those of you new to Grassroots, the CrossFit Open is an annual competition hosted by CrossFit HQ at the end of February which allows thousands of people from across the world to participate.  We use the CrossFit Open as an “anchor date” so that we can build up your skills in an appropriate manner. This is beneficial even if you don’t decid...  Read More...

  • New Focus: Nate

    We are halfway through our latest cycle, “Nate!” As the end of the year approaches and the CrossFit Open looms around the corner, we will be continuing to work on those higher level gymnastics skills that we’ve spent so much time building a foundation for. As those of you who have tested know, “Nate” is a 20 minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 KB swings. The workout is a great opportunity to work at the edge of your ability, because the re...  Read More...

  • New Focus: J.T!

    Over the past few months, we’ve been working hard on the basics of pushing and pulling, along with building foundational strength with a barbell. We are now going to put some of that strength and stability work to the test with our new focus: J.T.!J.T. was the very first CrossFit Hero WOD ever, made to honor Jeff Taylor, a Petty Officer in the Navy who was an ardent CrossFitter and died in Afghanistan.   Read More...

  • New Focus: Fundamentals!

    With the end of the Open upon us, once again we’ll shift back to a base-building phase to focus on the fundamentals. Over the next few months, our cycles will work on accumulating lots of solid reps with the basic barbell movements at lighter percentages. The lighter weight allows for the chance to really dial in form and recruit the appropriate muscle groups, while the higher volume will help build muscle and improve strength in the ligaments and tendons.   Read More...

  • CrossFit Open 17.5 Details and Heat Sign Up Sheet!

    The last workout of the open has been announced, and as we thought, it's going to be thrusters and double-unders! Luckily, no dumbbells (phew), so we'll be using a barbell loaded with 95# and 65#. This workout is for time, and has a 40 minute time cap, but we highly, highly recommend scaling if the workout will take you over 20 minutes. The workout details can be found here: https://games.crossfit.com/workouts/open/2017To sign up for your heat, please do so here.   Read More...

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