5 rounds:run 200m3 rope climbs This is part of your yearly benchmark series.  LOG YOUR RESULTS. Cool Cruel Summer July is Next Week The second installment of the Cool Cruel Summer is upon us!  Come join us next Thursday for another evening filled with barbells, YellowBelly fried chicken and Paleo Pong. Just like last time, we’ll have a food order link on the blog all next week so please pre-order your food.  You’ll sign-up on MBO and then sign-up for a heat at the front desk upon arrival.   Go HERE to see the WOD lineup.Read more

4 rounds for time of:row 500 meters135-lb. push presses, 15 rep Firecracker 50 Recap Over 4th of July Weekend, a crew of Roots athletes and friends grabbed their mountain bikes and headed up to Breckenridge to take on the Firecracker 50. The mountain bike race is a grueling 50+ miles of long gradual uphills, punchy climbs, flowing single track, and fast descents.    Most of the crew joined forces into 2 man teams for the partner relay. In the relay, each teammate rode one 26 mile lap of the course.    The team lineups were: Molly Ware and Laura Munro – Both ladies rode incredibly strong as a female duo, crushing the infamous French Creek Climb.    Coy Decker and Tracy Emmanuel – This was Coy’s first mountain bike race ever and the two finished the race with big smiles in true Roots spirit.    Ali Minton and Rick Vermeil – This was also...Read more

Power Snatch3-3-3-3-3-3-3 Power Clean3-3-3-3-3 6 Year Anniversary Apparel Pre-Order Show the world where your Roots are!    We’re celebrating Roots’ 6 year anniversary with our favorite Anniversary Tee yet! Available in multiple color and style options, you can choose exactly the combination you want!    Some colors will be available by pre-order only so don’t miss your opportunity to order now!    Pre Order Details Dates: Preorder will run today through Monday, July 27th How to Order: Order at the Roots front desk or through the Square Store  Delivery: Shirts are expected to come in the week of August 14th  Read more

For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 single-arm overhead squats, 35-lb. dumbbell 30 handstand push-ups 20 thrusters, 35-lb. dumbbells 10 muscle-ups Meet a Root: Charity Watson 1. Vitals: Charity Watson. I joined roots in February 2015. 2. Where were you born/raised?  I grew up in Green Bay, Wisconsin.  No, I don’t like cheese, and yes, I’m a Packer fan…if you’re not your family will disown you. 3.  Married, kids, family?  Nada! 4.  What do your days consist of?  Working out, video editing, pouring beers at Twisted Pine, and planning my next adventure now that I decided not to go to grad school. 5.  What is your favorite thing about CrossFit?  I’ve always been driven to things that push my edge, whether that be physically, mentally, or emotionally.  I love that CrossFit has the ability to push those edges in such a short time frame. ...Read more

Annie50-40-30-20-10double-underssit-ups then, Back Squat3-3-3-3-3 Constantly Varied CrossFit programming is defined as constantly varied functional movements performed at high intensity.  To some, constantly varied appears to be random but in well-planned programming it is anything but.  Lets start by defining some important terms. constant – occurring continuously over a period of time.variation – a change or difference in condition, or level, typically with certain limits.random – made, done, happening, or chosen without method or conscious decision. Now that we are clear on what the terms mean it should be clear that constantly varied programming is one that uses continuously changing or different workout stimuli.  Those stimuli can be exercises, loads, time domains, ranges of motion, etc.  The possibilities are truly endless, but by definition of varied stimuli can begin to repeat themselves as well so it becomes important as a Coach to keep an eye on what movement patterns we are...Read more