7 min AMRAP:20 deadlifts (95/65)20 hang power cleans (95/65)20 front squats (95/65)20 push press (95/65) Sunday Sunrise. If you aren’t a regular 5:30 or 6:30 AMer, this is what you are missing. The recent snow and  the angle of the sun right now have made for amazing sunrises most every morning. The new schedule added...Read More

20 double-unders8 muscle-ups40 double-unders6 muscle-ups60 double-unders4 muscle-ups80 double-unders2 muscle-ups100 double-unders   Magic Fairy Dust. We all have movements that we struggle with: snatches, pullups, overhead squats, running, ring dips, handstand pushups. The list is endless. We all have our goats and often they are our least favorite thing to work on. Why? Because we like...Read More

3 rounds:15 DB squat snatch, right arm (35/25)15 GHD situps15 DB squat snatch, left arm (35/25)15 toes to bar   Miss Manners…Part 3. Dear Miss Manners, First, thank you for all your help thus far in navigating the ins and outs of the gym. I have one other question that I’d love your help with....Read More

“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) Check It at the Door… Hey Roots! Big Ups to all of you that came in and threw down on heavy deadlifts on Wednesday. Skipping heavy lifting days because...Read More

Deadlift 5-5-5-5-5 Why I CrossFit. We all have different reasons for doing this. As a coach, it is often helpful to think about what motivates particular athletes as it can sometimes help you to help them. I’ve talked to several people over the last few weeks who have wanted to make the point to me that...Read More

For time:30 handstand pushups40 pull-ups50 kb swings (1.5/1)60 sit-ups70 burpees   Shop Happenings! It’s hard to believe that it is almost February! There is a lot going on in the next few weeks. Take note below and look for the newsletter coming out this week for all the details, but here is a preview. Tonight:...Read More

7 rounds:1 power snatch + 3 overhead squatsRest 60 seconds     Shane’s Top 4 Reasons for Competing in the Open. Now that you know what the CrossFit Open is, lets talk about why you should compete.  Many athletes feel like they’re not good enough to compete in the Open, BUT today we hope to...Read More

10-9-8-7-6-5-4-3-2-1BurpeesPullupsRun 100m between rounds Planning Your Meals for the Week? In case you haven’t heard, nutrition is kind of a big deal around here. When I’m organized and on top of my game, I like to have a meal plan for the week. The week runs smoother and I only have to make 1 trip...Read More

“Elizabeth”21-15-9Power CleanRing Dips Congrats and Welcome Back! Jed and Ian are back at Roots after completing the Fire Academy training program. Ian was voted “Top Gun” of the entire recruiting class and both represented Roots well throughout their training. Give them a “high five” next time you see them. Good luck gentlemen as you transition...Read More

EMOTM for 15 minutes:1 Hi-Hang Snatch + 1 Snatch Pushing Through Injury. Being injured is no fun. At Roots, we do everything we can to avoid it. We nitpick technique; scale judiciously; and spend the extra time to address our mobility issues. But sometimes, it rears its ugly head even in spite of our best...Read More