For time: 200 double-unders 70-lb. dumbbell squat snatches, 100 reps 200 double-unders Don’t forget, the Roots Summer Hatch Squat Cycle begins this week in Strength class! Attendance at both classes each week is not required but is recommended. Each week will build off of the previous with an emphasis on the front and back squat along with accessory work. Sign-up for class as usual. Strength Class Wednesdays – 12:30pm Fridays – 12:30pm  Read more

Run 5k Waaaayyyy back in September of 2009, when Roots was just a young concept in Nicole’s mind, a group of newbie CrossFitter’s began their CrossFit journey. One of those young and not-yet-so-fit individuals was Nathan Bolser (the tall blonde in back). He quickly adopted the nickname Hammer when he was intrigued by other athletes getting nicknames and he went to Nicole and said that he really wanted a cool nickname, “like turbo or Hammer”. It was a no-brainer for Nicole. Over the years, Hammer has become an integral part of Roots, always offering a helping hand when he could, taking part in different cleaning aspects as well as working the front desk during seminars. He’s been involved in pretty much every outside program at Roots (except Womens Only) and we’ve seen him grow and mature into a very fit and well-rounded man. It brings us both great sadness and happiness...Read more

21-15-9 reps for time of: 225-lb. deadlifts 135-lb. overhead squats  Read more

Push Press 5-5-5-5-5 This lift is part of the yearly benchmark series, log your score! Does your knee go where you tell it to go? Do you know where it should go? ACL injuries often occur in dynamic knee valgus, or in other words when the athlete is in motion, the leg is subject to force, and the knee is “in” (ever heard a coach cue you with “knees out” in a squat?). If an athlete can control the position of her knee, she will be less likely to injure her ACL (link to reference). When we think about ACL tears we might think of skiing – there is something about having heavy boots and long blades attached to your feet that increases the demands on your lower extremities. For high school sports, however, soccer, basketball, and gymnastics have the highest rates of ACL injuries. And young women aged 15 to 19 account for the most ACL...Read more

21-15-9 reps for time of: Parallette handstand push-ups Bar muscle-ups Hip hop artist Rick Ross and hip-hop DJ and TV personality André “Doctor Dré” Brown have both made considerable efforts to better their health in the past few years. Rick Ross lost over 100lbs by eating better, exercising (doing CrossFit), and getting more sleep. Brown, who has Type II diabetes, plans to have weight loss surgery to address his condition. The editorial CrossFit Journal article, The Chronic Disease: Doctor Dré’s Surgery Loses to Rick Ross Approach, highlights the fact that while Ross’ approach was successful and did not require outside intervention, Brown’s approach is getting the publicity on reality TV. To quote the article, “We know we can prevent, control and reverse Type 2 diabetes through diet and exercise.” Yet, we continue to look toward invasive, quick fix type approaches, that are often times not sustainable. What gives? How do we get the message out?...Read more