Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. Don’t forget to join us at Roots this Sunday at 4:30pm for the annual Crocktoberfest. Enter a dish in the annual competition (registration here, it’s free) or come hang out and help decide the winner of the 2015 trophy. If you don’t enter a crock pot into the competition, please bring a side or appetizer to share!  Read more

Press 1-1-1-1-1-1 then load 75% of max press on the bar 3 sets of: max rep press + max rep push press + max rep push jerk For each set, perform max reps strict press. When you fail to take bar overhead, change to push press and perform max reps of push press. When you fail to take bar overhead, change to push jerk and perform max reps of push jerk. Score is total reps completed for each set.  Check out this absolutely awesome video that highlights the transition from press to push press and push jerk! It’s a CrossFit Journal gem! We couldn’t embed this video because it’s pretty old school CrossFit Journal, but it highlights the exact concepts we hope to touch on in today’s workout. Check it out before you come to class! Trifecta: Shoulder Press, Push Press, Push Jerk Questions? Post to comments.  Read more

5 rounds for time of: 45-lb. barbell overhead walking lunges, 50 feet 21 burpees Let trailing knee gently kiss the ground on each lunge. The 2015/16 Benchmark Series kicks off November 1st, 2015. Where will you be?Read more

5 rounds for time of: Run 800 meters 205-lb. bench presses, 10 reps 45-lb. weighted pull-ups, 10 reps Join us this Sunday for the post-Halloween party of the century! That’s right, it’s Roots’ 5th Annual Paleo Crocktoberfest!  Fire up the crock-pot and perfect your culinary creation – only one will walk away with the title of Roots’ Ultimate Crocktologist. We have hand-selected five judges to taste and ultimately decide the winner of the 2015 competition. Each judge was selected based on their culinary expertise and/or love of food! They are: Hillary Harris Ryan Landis Shane Upchurch Nicole Carroll Eric Christensen Sign up to enter a crock HERE. (Sign-up is free, this just lets us know to expect you!) OR join us for the party – please bring a side or appetizer to share. Once the judging is complete, we’ll chow down on the crockpot creations! Judging starts promptly at 4:45pm. Any entries that...Read more

5 rounds for time of: 225-lb. deadlifts, 10 reps 75-lb. snatches, 10 reps 10 handstand push-ups 75-lb. snatches, 10 reps On Thursday, October 22nd, Trevor and Maura welcomed baby girl Simone Amelie Gibson to the world at 3:34 pm. Weighing in at 7 lbs, 4 oz and 19.5 in Simone entered the world with a full head of blonde hair! Mom and baby are doing great and came home this weekend. Congrats Maura and Trevor!Read more