20 rep max back squat, 1 attempt “This One Doesn’t Look So Bad” Ever starred at the whiteboard and thought to yourself, “oh, just (insert any two straightforward CrossFit movements), this won’t be that hard.” Then three minutes into the workout you think to yourself, “what the hell was I thinking?! – this. is. awful.”...Read More
Five rounds for time of: 50 Double-unders 185 pound Push jerk, 10 reps Rest 1 minute Salmon Order Pick-up – Tomorrow. Did you place a pre-order for the Wild Caught Alaskan Sockeye Salmon? Matt came by this afternoon but most people were not able to pick up because of the timing so we were not able...Read More
AMRAP 15 minutes: 3 dumbbell squat cleans (45/25)3 front squats6 lungers (on shoulders)Run 200m Sunday Post-Party Congratulations to anyone who made it in for the 8am workout this morning after attending last night’s festivities. Stay tuned this week for pictures and more… Read More
Fight Gone Bad The stations are: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 (Calories) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The...Read More
Weighted pull-ups3-3-3-3-3 Now Taking Submissions for the 2013 Roots Fundraising Effort Every year at the holiday party, the Roots community of athletes votes to see which charity Roots will support with a fundraising effort and event at the shop that coming year. In 2011 we supported Fight Gone Bad and in 2012 we supported...Read More
AMRAP 6 minutes:1 power snatch (135/95)5 burpees2 power snatch 5 burpees3 power snatch…continue in this fashion, adding one power snatch to each round, until the 6 minutes are up. Men’s Night at Chelsea Gentlemen – It’s December 13th. That means you have just 12 days until Christmas to figure out a gift for the special...Read More
21 hang squat clean thrusters (115)9 chest-to-bar pull-ups15 hangs squat clean thrusters15 chest-to-bar pull-ups9 hang squat clean thrusters21 chest-to-bar pull-ups Last Call for RSVPs. Today is the LAST day to RSVP for the Holiday Party on Saturday. Respond to the Evite or email Stefanie! Spouses, significant others, and children are welcome to attend. We hope...Read More
Front squat 1-1-1-1-13-3-3-35-5 The 4th Time Hi Crew – Quite a few of you have commented on the fact that we’ve done this workout every week for the past three weeks. We have, and it’s no mistake:). I thought we’d take a moment to discuss briefly the way we program at Roots and the reason for...Read More
Deadlift1-1-1-1-1-1-1-1-1-1 CrossFit Endurance Preseason Training Program – Opens Today Signup opens today for the CrossFit Endurance Preseason Training Program. This program is designed to help maintain the running, cycling, swimming, and general endurance gains that you made over the summer. Or perhaps your New Year’s resolutions contain a 10k, half marathon, marathon, ultra, cycling century,...Read More
