Deadlift 1-1-1-1-1-1-1Read more

3 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Please see below for our modified Holiday schedule over Christmas and New Years. Thursday, Dec. 22nd Regular Schedule and 12 Days of CrossFit Roots Holiday WOD! Friday, Dec. 23rd Classes – 7, 8, 9am and 12pm Open Shop – 7-10am Saturday, Dec. 24th Classes – 8, 9, 10am Open Shop – 8-11am Sunday, Dec. 25th CLOSED Monday, Dec. 26th Classes – 8, 9, 10am Open Shop – 8-11am Saturday, Dec. 31st Classes – 8, 9, 10am Open Shop – 8-11am Sunday, Jan. 1st Open Shop – 10am-12pm Monday, Jan. 2nd Classes – 7, 8, 9am and 12pm Open Shop – 7-10amRead more

3min AMRAP: 100ft shuttle sprint 15 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 12 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 9 power cleans We all know how to use our muscles but do you know what’s really going on in there when you do? The video above is an entertaining, and slightly cheesy, introduction into the details but hey, we all have a body and I think we should have some basic level of knowledge of how it works. After all, your stuck with this one for life! As you watch and hear the explanation of all the millions of details that go into it keep in mind that this happens every time you move anything, and even when you don’t purposely move anything (like breathing or your heart beating). The body really is an incredible tool!Read more

50-40-30-20-10 reps for time of: GHD sit-ups kettlebell swingsRead more

BSU 3 rounds for time of: 7 thrusters 15 muscle-ups 10 power snatches I made this one from NomNom Paleo last week and I don’t think I’ve ever made an easier recipe. Like the rest of her recipe’s, it’s also delicious. Is it me or does it seem like 90% of fish recipes are salmon? This one isn’t! Give it a shot and let me know what you think. Enjoy!Read more