3 rounds for time of: 50 GHD sit-ups 25 strict handstand push-ups We have eight GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up. We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions – not a bad commitment! During classes we use...Read more

The toes-to-bar is often thought of as an abdominal exercise.  While the abs are definitely used in the movement, the shoulder plays a large, if not the largest, role in enabling an athlete to do toes-to-bar. Success in the toes-to-bar is rooted in the kip.  The ability of the athlete to close the shoulder angle makes it easy for the athlete to then reach their toes to the bar and allows for efficient and consistent movement. In the first photo (left), you’ll see Nicole is at the very back of her kip as her toes reach to meet the bar.  By closing the angle of her shoulder to this degree (almost 90), she shortens the distance her feet and legs must travel to reach the pull-up bar.   In the second photo (right), you’ll see that Nicole barely closes her shoulder angle in her effort to reach her toes to the bar.  This means...Read more

Hey Roots Crew,  Quick reminder! Please remember that you need to be on time for class. On-time class attendance is one of the many things we expect from the entire Roots community. It’s part of our culture and helps create and maintain the training and community environment we all know and love.  Arriving 5-10 minutes late is not an option for class attendance! Additionally, leaving early is not ok.  We will respect your schedule by ensuring that our classes run to the minute in a 1-hour time frame, and we ask that you please offer the same to us by showing up on time and staying for the entire class. If you cannot attend the entire hour class, we ask that you sign up for a different class or utilize Open Shop.  Finally, yes, we understand that every once in a while, everyone gets behind. But this doesn’t happen every...Read more

[fusion_builder_container type=”flex” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” border_position=”all” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” hover_type=”none” min_height=”” link=””][fusion_text] We are excited to bring back the InBody test at CrossFit Roots. We are providing this service to both members and non-members. What is The InBody Test? The InBody test is a non-invasive body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. It takes about 3 minutes and your results will be printed on an InBody Results Sheet with an analysis and interpretation of your results. Using the InBody App to track your progress You can download the InBody App in the app store to keep track of your InBody test results and to track your progress after each test. The app will provide you with your results,...Read more

CrossFit athletes (not the Games type, the everyday affiliate type) have proven that consistent attendance paired with proper scaling and relative intensity will positively affect an athlete’s health and fitness consistently over time.  Showing up and putting in the work is the first step. Learning to maximize your effort with each visit to the shop is the second step.   Take for example a simple 7×5 back squat. You hop on SugarWOD and check your results from last time and see that your results were as follows:  135, 140, 145, 150, 155, 160(fail), 160 The logic that many athletes use is this:  “I’ll try and get 165 or 170 this time” – yet they will employ the same starting point and begin by advancing in with the same weight increments.   A better strategy would be to:  Start heavier. You have already proven that you can lift 30 more pounds than where...Read more