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

4min AMRAP:10 kb swings (24/16)10 burpee box jumps (20/24)REST 1MIN3min AMRAP:8 kb swings 8 burpee box jumpsREST 1MIN2min AMRAP:6 kb swings6 burpee box jumpsREST 1MIN1min AMRAP:4 kb swings4 burpee box jumps Masters and Teens Games Events Released We’re only a few days away from the kickoff the CrossFit Games.  Check out the events that have been released so far for the Masters and Teens divisions.  If this is any indication of what we can expect to see for the individuals and teams we’re in for a good show!Read more

Holleyman30 Rounds: 5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 rep This is part of your yearly benchmark series.  Log your result. Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.   Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Examples include: “I’d like to give a shout-out to Keith for getting his first handstand kick-up!” “I’d like to give a shout-out to Marge for going Rx on PK!” “I’d like to give a shout-out to Jeff for hitting 205 for a 3 rep power snatch!” Post to comments your shout-outs.Read more

Place your Yellowbelly food order for tonight’s Cool Cruel Summer by noon today! 30 deadlifts (225/155)30 calorie row30 burpees over the bar July Cool Cruel Summer! And just like that, Summer is halfway over!  Where did it go?!  I can’t tell you but I can tell you that means it’s time for the July installment of Roots’ Cool Cruel Summer series!  So cut off your sleeves (if you even wear a shirt) and strap-on your Nano’s because we’ve got a doozy for you tonight! The WOD is Hammer, shown below, and as usual we will have scaling options.  Sign-up in MBO and sign-up for a heat when you walk in the door.  Heats will start at 4:15pm and go off every 25 minutes until 6:55pm.   Kirk will be your Warmup Coach, so please check-in with him once you arrive to begin your warmup.  Remember, your heat time is when your workout begins so...Read more