7am Shop WOD Thrusters 5-5-5-5-5 9am Park WOD 5 rounds: 45s run at pace out 10s rest 45s run at same pace back 10s rest Goal is to reach your target each round Your score is the total amount of steps you were short/long each round Come into the shop early this AM and work on a real “total-body” strength piece, the thruster, or come out to the park and work on running consistency with some pace runs. If you’re coming to the park take a good look at the chart above and pick out an appropriate “target time” for 100m based on your mile PR. We’ll use this to dial in your pace for today. What do you need more work on? Both are sure to be fun!Read more

4 rounds: Deadlift x 5 then, 2min AMRAP: 40 double-unders 30 situps 20 slamballs Rest 2min between rounds Checkout this article that cites multiple studies relating consistent exercise programs to improvements in executive control. Executive control includes “inhibition (resisting distraction, maintaining focus), working memory, and cognitive flexibility (switching between tasks)” and is highly impaired in children with ADHD. So not only does exercise help our children with their physical preparedness for life, but it’s also directly linked with their performance in the classroom. Researchers in one of the studies concluded that these findings should be “carefully explored with further studies. If physical activity is established as an effective intervention for ADHD,” they continued, “it will also be important to address possible complementary effects of physical activity and existing treatment strategies …” The author goes on to point out the irony of this last statement when we consider how quickly the...Read more

“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.Read more

10x150m Row At CrossFit Roots, we believe that nutrition is crucial to health and performance, both in the short and long term. Whether you need to establish a lifelong approach to nutrition, improve your performance in a sport or make drastic changes to body composition, we are here to guide and support you in your journey through personalized Nutrition Coaching with Coach Ali. Ali’s approach to Nutrition Coaching is focused on commitment, support, consistency and accountability. A three month minimum commitment is required from all athletes who sign up for the program, a timeframe we believe is crucial to long-term success. The athlete is fully supported throughout the process through monthly in-person or virtual check-ins, weekly email check-ins and direct access to Coach Ali. How is this different from the Roots Food Challenges? Individualized coaching provides athletes looking for a more personalized plan increased accountability, and a longer commitment to...Read more

Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Diamond found new tires for the gym! Start practicing!Read more