27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. In the course of June, we accidentally missed programming workout 15.5 as part of the June benchmarks! Luckily, Shane caught it so we won’t miss out on this gem of a workout. This will be the second of four times we’ll get to test this workout in 2016! In 2015, CrossFit.com wrote an interesting analysis of The Open population and its performance in this workout. You can read the article HERE. Our favorite line, in describing the distribution of times across men and women, “Here’s the distribution of the Rx’d scores for men and women, 18-54 years old. Two smoothly-sloping mountains of suck.” (you can see the distribution in the chart pictured above).  While this workout is a doozy, a little effort in pacing can make it a “pace and fly” effort rather than a...Read more

5 rounds of: 2 minutes of triple-unders 1 minute of handstand walking Rest 2 minutes  Post reps completed and distance walked for each interval to comments. As athletes spend time in the gym, and accumulate all of “that fitness”, what are they to do with it? Check out this video to see what Kenneth Leverich, multi-year Games athlete, did at the famous Muscle Beach.  Read more

Back Squat 3-3-3-3-3 LACE UP YOUR NANOS, put on a Roots tee, and prepare yourself for what we’re about to tell you.  On Wednesday, July 13th the Reebok Nano 6.0 Truck will make a stop at Roots as part of its cross-country road trip to the 2016 CrossFit Games. What does that mean for Roots? It means we’re going to have a workout party, of course. Here’s what you need to know!: We are moving the July Cool Cruel Summer up one week. That means the Cool Cruel Summer will take place on Wednesday of next (the 13th), not Thursday the following week. Join us from 4:00-7:00pm for food, games, prizes, sweet Reebok swag, and more! You’ll have a chance to workout in the Reebok Nano 6’s and make your feedback count! Please remember to SIGN-UP on MBO so we know to expect you. As is the norm with the...Read more

4 rounds for time of: 135-lb. sumo deadlift high pulls, 20 reps 30 GHD sit-ups The 2016/17 Competitor Program tryouts begin today. Athletes must attend the following sessions to test 22 athlete standards. The schedule is as follows: Tuesday 7:30-9am Wednesday 7:30-9am Friday 6:30-7:30am Oly Class* and 7:30-9am. *Sign up for Oly Class, 1 rep max snatch and clean and jerk will be performed in that class. Email [email protected] with questions.Read more

In teams of two, complete 2 rounds for time of: “Daniel”  For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups For the pull-ups and thrusters, only one partner may work at a time. The runs must be split evenly in alternating 200m increments. After completing the first round of Daniel with 50 pull-ups, athletes will go immediately into the second round of Daniel beginning with 50 pull-ups.  Happy 4th of July, CrossFit Roots! Please join us for today’s annual 4th of July festivities! – a Hero workout and the shop breakfast! Class starts at 10 AM! Be there at 10 to warm-up, find a partner, and do the double (partner) Daniel workout. Please sign-up on MBO! Stay for the annual shop 4th of July Breakfast! Roots will provide the eggs, a GIANT skillet, and iced...Read more