Thruster 5-5-3-3-3-1-1-1-1 We have passed the half-way point in the Spring Nutrition Challenge.  Great job to all who have made it work over the past 5 weeks.  We’ve heard a lot of great things happening for people and I think that if you walk away with nothing more than just making conscious decisions about what you eat, it’s a win and a step in the right direction.  If you’re anything like me you’ve probably allowed some slack to develop in your eating choices since we started, so here’s a reminder to pick it up and finish this thing off strong.  If you’ve managed to stay strict so far, good on you!  And to help us out, HQ posted another great recipe from culinary ninja, Nick Massie.  We’re doing this one tonight with our own rub and plan to use spiralized sweet potatoes instead. Post your go-to recipe to comments!  Happy Monday!Read more

Deadlift 5-5-3-3-3-1-1-1-1 Tune in to games.crossfit.com today to watch the event finals of the West and Atlantic regions!  Read more

EMOTM for 15 minutes: 1 snatch pull 2 hang squat snatch 1 overhead squat The annual Memorial Day Murph workout and potluck will take place Sunday, May 29th. We will host two heats of the workout followed by a potluck breakfast. This is an annual event that many many Roots athletes come out for each year. Class begins at 8:30am.  Please note, you must sign-up for a heat in order to participate. We will run two heats of 60 people at 9:00am and 9:20am. Be sure to sign-up on MBO. CrossFit Roots has 10 vests and they are first come first serve. Alternatively, you may bring your own body armor. Read below for details on the workout, scaling options, the history behind CrossFit.com’s heroes workouts, and the potluck to follow the event.   THE WORKOUT  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of...Read more

For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups And we’re back for Week 2 of the 2016 CrossFit Games Regional Qualifiers! This week check out all of the action from two regions:  Atlantic West We’ll have Regionals on the shop TV all day long and you can tune in at games.crossfit.com for all the LIVE action.  Read more

Complete as many reps as possible in 5 minutes of: 165-lb. squat clean and jerks Skill Work:  10×2 deficit handstand push-ups Check out Ali Minton’s account of Bill’s journey from torn biceps to first muscle-up in one year! I first met Bill in late July 2014, shortly after his first workout at Roots. Since day one, Bill (aka: Joe Oldenslo on Sugarwod) has immersed himself in Roots. He has taken an active role in bettering himself as an athlete and has become a fixture at Roots social events. His hard work, dedication and positivity have helped him to rehabilitate a torn biceps and achieve one of his biggest goals – the elusive ring muscle-up – in one short year. Let’s take a walk through Bill’s journey to achieve his goal… August 2014 Mobility – Bill came to Roots knowing his mobility was a limiting factor. He, along with the coaches...Read more