DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, if your RX DT workout is less than 6:00 minutes, do: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb.  Read more

REMINDER!: The Roots Summer Olympic Weightlifting Meet is today. Group classes will run at 7:30 and 8:30am.  1200m row 100 KB swings (24/16) 100 squats 100 push-ups 100 squats 1200m row Welcome to the 2016 Roots Summer Olympic Weightlifting Meet! Check out the schedule for today and don’t forget to watch the action in Rio! MEET SCHEDULE 7:30 – 8:30  Registration and weigh-in for all set flights 9:00 – 10:20 Women’s Set Flight 1 (Snatch and Clean and Jerk) 10:30 – 11:50 Men’s Set Flight 2 (Snatch and Clean and Jerk) 10:30 -11:30 Registration for all reordered flights 12:00 – 1:50 Women’s Re-Ordered Flight 3  (Snatch and Clean and Jerk) 2:00 – 4:00 Men’s Re-Ordered Flight 4  (Snatch and Clean and Jerk) 4:00 Awards Ceremony, Athlete Social, and Beer!  Read more

5 2-Minute Rounds: Run 200m 10 power snatch (115/75) 10 toes-to-bar Rest 1 minute between rounds. Pick up where you left off to begin the next interval. A few weeks ago, I pulled the shit out of my hamstring – like couldn’t walk off the field after I pulled it. That’s right, I pulled it playing Rec League softball. It hurt so bad that I may have cried. Yes, I know, everyone has already told me, it means I’m getting old. Fine. I’d still like to highlight some important elements about the recovery process, but I’m going to save that for another post. So now to the point of this post – communicating with your coach and a thank you.  The first week back I was able to squat pain free, much to my surprise. I went to Ali’s class and figured I could do double-unders if I could squat....Read more

“Jerry”  For time: Run 1 mile Row 2K Run 1 mile In 2008, Eric and I traveled back to the East Coast for a work project. Having started CrossFit the week prior, we of course had to find an affiliate to visit in the DC area. It was in that workout that we met Chriss Smith for the first time, co-owner at Trident CrossFit in Alexandria, Virginia. Chriss has a wonderfully infectious personality and Eric and I have tried to emulate things he and his staff have done over the years. Here’s a neat video that CrossFit did on one of its top trainers.  Read more

Masters Event 1 For time: 8 deadlifts 40 GHD sit-ups 80 double-unders 4 rope climbs 80 wall-ball shots 4 rope climbs 80 double-unders 40 GHD sit-ups 8 deadlifts We’re approaching that time of year where the weather starts to cool down, the leaves turn colors, and horn-shaped baskets placed strategically on our dining tables are filled with mutant shaped gourds. That’s right, fall is just around the corner and we are gearing up to celebrate with The 2016 Harvest Hoedown at CrossFit Roots! Come out for a fun filled day while throwing down in teams of 2 on a variety of challenging events. Teams will consists of 1 male and 1 female athlete. They will be required to work together to complete 3-4 events after which we will crown the fittest duo. This competition is geared towards the competitive recreational athlete who completed The Open as Rx, but is not at a Regionals level. Check...Read more