January 2013 newsletter.Read More

Getting back on the wagon after the holiday week.Read More

In teams of two: 5 rounds:Partner 1 – max rep bodyweight front squat immediately followed by max rep 3/4 bodyweight push press Partner 2 – Complete the same immediately following Partner 1.Rest 1 min from time Partner 2 finishes We Coach Athletes. At Roots, we don’t train clients, we coach athletes.  It’s a small but important...Read More

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Using Your...Read More

In teams of two: Complete 3 rounds of: 40 wallball30 burpees20 hang power clean (135/95)100 double unders. While Partner 1 completes as much work as possible toward the completion of the 3 rounds, Partner 2 runs 100m. Partners switch when run partner returns. Score is total time minus :20 seconds for every 100m run by team....Read More

For time:50 Medicine ball cleans, 20 pound ball15 foot Rope climb, 5 ascents40 Medicine ball cleans, 20 pound ball15 foot Rope climb, 4 ascents30 Medicine ball cleans, 20 pound ball15 foot Rope climb, 3 ascents20 Medicine ball cleans, 20 pound ball15 foot Rope climb, 2 ascents10 Medicine ball cleans, 20 pound ball15 foot Rope climb,...Read More

For time:95 pound Overhead squat, 30 reps7 Muscle-ups95 pound Overhead squat, 20 reps5 Muscle-ups On the Importance of Spotting Once you’ve done CrossFit for awhile, it’s easy to overlook some of the simple, routine safety checks.  One of them is spotting.  The video in today’s post is incredibly funny.  Laugh out loud funny; however, it...Read More

No classes today.  Happy holidays and we’ll see you back in action tomorrow morning beginning at 5:30am. Did Santa bring you something CrossFit-related?  Post to comments. Almost Paleo Apple Crisp Looking for a better dessert option for your holiday celebration?  Stefanie and I crafted this apple crisp recipe on Thanksgiving.  After 3 failed attempts at...Read More

Five rounds for time of:275 pound Deadlift, 7 reps30 Squats7 Handstand push-ups That reverse hyper by the front doorway of the shop is prehab and rehab gold.  Use it. A Recipe and Reading Material My Mom made this last night as part of a dinner of roasted cauliflower, ribeye, and wine.  It was fantastic and...Read More

Rest Day.Read More