27-21-15 Thrusters (95/65) Pull-ups A big CrossFit Roots congratulations to Lori and Josh on their newest addition to the family! Ryan June Nothwang was born May 12, 2016.  Lori will be back in late July!  Read more

We apologize for the inconvenience. We learned this morning that our water will be shut off today. We will have toilet access but no showers available. Hang Power Clean 3-3-3-3-3-3-3 Back for its third season – come one come all to the first OUTDOOR swim WOD of the summer! When: Sunday, June 12th at 9:30am Where: Elks Pool, location information here What: A half hour of warm-up and instruction followed by a swim WOD.  When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over. How good of a swimmer do I need to be? You need to be comfortable in the water and able...Read more

Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 95-lb. overhead squats, 15 reps This is one of those posts that no coach wants to write, but sometimes it has to be done. We want to take a moment to address the rep shaving that has been going on at the shop.  You might first ask, “How do you (the coaches) know it’s been going on?” We know because the coaches have spent the last few weeks counting athlete reps during workouts. But really, we didn’t need to count reps to know it was going on – we already had a hunch. As coaches, it’s obvious to us when it’s happening because we know our athletes that well.  The second question many of you are going to ask is, “Oh my gosh, are they talking about ME?” Probably not. We’re not talking about...Read more

Complete as many rounds as possible in 20 minutes of: Row 300 meters 15-ft. rope climbs, 3 ascents Attention all Parents, Middle Schoolers, and Teens! Reminder that today – Monday, June 6th AND next week – Monday, June 13th CrossFit Roots will host a Try a Class session for our Middle School and High School Programs. When: 10:30am How: Please show up at 10:15am to sign a waiver (parents must sign waiver). Meet the coaches and try out a class. Questions? Post to comments.  Read more

The water will be shutoff for periods of time today. Sorry for the inconvenience. Please plan accordingly. Michael 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Nope. This was a question myself and I’m sure other CrossFit Coaches found themselves answering pretty regularly in the early days of CrossFit. Conventional knowledge has always told the public that squatting below parallel was bad for their knees and then CrossFit came along and told everyone to squat bellow parallel. In the beginning I didn’t even question it because I knew from experience that it worked and over time I learned why it was totally healthy and absolutely necessary to a functional human being but it’s always good to have a refresher. So check it out. Post your thoughts or questions to comments and have a kickass Sunday!    Read more