Three rounds for time of: Run 200m7 push presses, 70lb DBs14 ring rows Get Ready…The 2013 Open is Coming Who is the CrossFit Open, what does it do, why does it work, when does it happen? Each year CrossFit Roots participates in the Open, the CrossFit Community’s online competition and launching point to the CrossFit...Read More

Complete as many rounds as possible in 20 minutes of: 5 chest to bar pull-ups 10 wall ball shots (20/14)15 KB swings (24/16kg) January Newsletter Link The January 2013 Newsletter hit email inboxes yesterday.  If you missed the info, click here to be up to date! And check out these great upcoming events and programs...Read More

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