Fran21-15-9thrusters (95/65)pull-ups This is part of the Yearly Benchmark Series.  Log Your Score. 2015 CrossFit Games Recap The 2015 CrossFit Games came to an end Sunday night and a new male and female stood atop the podium.  After 4 days and 13 events, Ben Smith and Katrin Davidsdottir are the 2015 CrossFit Games Champions. Events kicked-off Wednesday with some very non-typical CrossFit workouts including a 2mile paddle board combined with swimming in the ocean and moving hundreds of pounds of sandbags with wheelbarrows resembling mini-tanks.  Day 2 became known as Hero Day as athletes started the morning with Murph and finished with Heavy DT.  Day 3 involved an obstacle course, flipping a 560 lb refrigerator shaped block known as the pig, legless rope climbs, handstand walking, and rounded out with bar muscle-ups and heavy thrusters.  On the final day, athletes were surprised with some completely new movements involving peg board ascents...Read more

5 rounds of: 3 minutes of rowing 3 minutes of rest Post total distance rowed. Strengths, Weaknesses, and Just Checking the Box Last week we talked about hitting WOD’s with all-out intensity vs. pacing and how both methods have a place and should be a part of every athletes toolbox.  Today I want to discuss the considerations that should be made when you see a WOD.     In any WOD there are going to be things that you’re good at and things you’re bad at.  Sometimes the entire WOD consist of things that are weaknesses and other days, though they seem to occur much less frequently, are all strengths.  Depending on which category the movements fall into our approach to the WOD as a whole changes.  Strengths are going to be attacked.  These are movements we are proficient at, we feel confident with and typically know how hard we...Read more

5 rounds for time of:Run 800 meters30 GHD sit-ups30 hip extensions Regularly Learn and Play New Sports What new sport are you trying today?   Post to comments.Read more

Front Squat 10-5-3-1-1-1-3-5-10 Last Chance Roots Apparel Order Don’t miss out on all the sweet new Roots’ apparel.  Tomorrow, Sunday, is your last chance to pre-order your new 6th Year Anniversary tee, tank, hoodie, or all of the above! You can either order at the Roots’ front desk or online through the Square Store. Shirts are expected to come in the week of August 14th, just in time for the Anniversary Party!Read more

Chipper 221 parallette handstand push-ups15 snatches (165/105)9 muscle-ups Round 2 For those who came yesterday this workout may look familiar.  Same rep scheme but with two new movements.  Muscle-ups are still on the menu, but don’t worry we have an entirely different way to scale than yesterday that will help you on your quest for the muscle-up. And to keep with the theme, it’s also the second day of the Games for the Individual and Team competitors.  Go to ESPN3 or come into the shop to see all the action.  Murph is up first for the Individuals!Read more