For time:21 one-legged squats with a 65-lb. dumbbell185-lb. clean and jerks, 15 reps9 muscle-ups Throwback Thursday With our 6th year anniversary approaching I couldn’t help taking a trip down memory lane in the CrossFit Roots Flickr account.  Here’s a throwback to Roots’ early days in the old space.  Still the same shenanigans and a lot of the same people, just a much smaller space and not as many toys.   We enjoy our new home but we never forget our Roots! Were you around at the old shop?  Read more

Watch Teens and Masters Day 2 or go to ESPN3 or come to the shop to see Day 1 of Individuals.   Christine3 Rounds For TimeRow 500m1x BW Deadlifts, 12 reps20″/24″ boxjumps, 21 reps Paleo Sloppy-Joe Need something new on the family dinner menu?  Sloppy-Joe’s are always fun!  We tried this recipe last week and it is a winner.  It calls for honey, which we left out and it was still delicious.  Pile it on top of a roasted portobello cap for a real treat.  Enjoy!Read more

Push Jerk3-3-3-3-3 The 2015 CrossFit Games Begin! Today is the start of the 2015 CrossFit Games in Carson, California.  The Teen and Masters divisions kick it off starting at 9am this morning.  For the full schedule of today’s events GO HERE. Check out the video above to see what some of the top male athletes have been doing in the weeks leading up to the Games.  As you can tell they are all business.Read more

42-30-18 reps for time of:20-lb. wall-ball shots75-lb. sumo deadlift high pulls20-inch box jumps75-lb. push pressesRow (calories) Intensity Strategery Often times when I approach a WOD I find myself thinking about the best way to execute so that I can get the best score possible.  And in the directions of most WODs we encourage this.  AS MANY reps as possible or FOR TIME all indicate that the goal should be to produce the highest possible outcome.  In general, this is a great goal for any WOD and it will produce amazing results given that all other factors aligned with fitness are dialed-in as well (nutrition, sleep, stress, etc.). Today what I want you all to consider is that sometimes the best possible score is not necessarily always the best possible goal for your individual health.  Here is what I mean.  Lets say that you’re very dialed-in to your physical capabilities and...Read more

Marco3 rounds for time of:21 Pull-ups15 Hand Stand Push-Ups9 Thrusters, 135 lbs You Write the Caption Here’s a pic from the archives of Coach Ryan and Coach Tracie, and to have a little fun with it we want you to write the caption!  Submit your best caption to comments!  Read more