“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

“Chelsea” Each minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 squats Earlier this month, Tosh tackled the Tahoe 200. The Tahoe 200 is a 205 mile run event with 70,234 ft of elevation change that must be completed within 100 hours. It’s the real deal. Sometime after he finished he posted a pic on Instagram with a few of this thoughts from and during the race. It’s his last thought that I think is a great reminder to us all. “Final Post; Tahoe 200 Somewhere along the way it registered with me something that I’ve heard over and over… “That’s the @CrossFit guy”. It’s been a few events I’ve heard this a few times now. And until halfway through this race did I spend any time contemplating it. … When you are at an ultra endurance running event of 205.5 miles you find yourself surrounded by...Read more

Hang Power Clean 1-1-1-1-1-1-1 Today you have 7 chances at hitting a new heavy hang power clean. The names of the Oly lifts describe how they’re executed. A movement from the “hang” position is a movement that begins with the bar hanging from the arms, and more specifically, hanging from the arms above the knee. A lot of athletes hit heavier cleans from a hang position because you’re able to skip through other positions (from the floor to the hip) where things can go wrong. The “power” denotes that the athlete is creating enough power on the bar to move it up to his/her shoulders without needing to squat, so anything above parallel counts as a “power” version. A missed power clean is a squat clean. Come in today and work on developing power!Read more