Jerry Run 1 mile Row 2K Run 1 mile This is part of your yearly benchmark series. Log your score! Come join Kirk at the shop at 5:30pm and get in your run in the sun.  The Roots Roadhouse Fun Run has been running strong (see what I did there?) since the last week of...Read More

With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. The 2016 CrossFit Regionals Events have been released for Friday!  That’s right, these are the events...Read More

Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina,...Read More

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Have a plan. We’ve talked about brain plasticity before and there we learned that through repetition our brains build connections or pathways that allow us to achieve that same act with less...Read More

Master’s Qualifier 16.4 55 burpees 34 overhead squats (95/65) 21 muscle-ups Check out Root Amy Jo above in her submission video of this same workout.  She gets through all 21 muscle-ups under the 20 minute time cap!  Well done Amy Jo!  Read More

Complete as many rounds as possible in 20 minutes of: 10 L pull-ups 10 handstand push-ups 20 hip extensions In this article, Mark discusses why he occasionally will fast after working out.  He explains the benefits of fasting and reaffirms that pre and post workout nutrition are not understood.  We can all get caught up in...Read More

Complete as many rounds as possible in 10 minutes of: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks We haven’t been able to do much fact checking on this new study so please don’t change your current fitness routine until we do.  In the meantime though, enjoy the video and have...Read More

Complete as many rounds as possible in 20 minutes of: 15-foot rope climbs, 2 ascents 10 ring dips 20 GHD sit-ups Some of us are here because we want to look better naked, for others it’s to lose weight, for others still it’s to get fit.  Lon Kilgore wrote this great Journal article on how...Read More

SIGN-UP HERE for Summer Program or email [email protected] for a punch card. Nutts 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series.  Log your score. SIGN-UP HERE for...Read More

clean and jerk 1-1-1-1-1-1-1 Week 1 is in the books for the 2016 Roots Spring Challenge. What type of things are you noticing about your eating and sleeping habits? How are things going for you? Here’s a recipe that’s been tried and tested multiple times by yours truly. It does call for a slow cooker...Read More