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

Complete as many rounds as possible in 20 minutes of:15-foot rope climbs, 2 ascents10 ring dips20 GHD sit-ups South Regionals Review The CrossFit Games are fast approaching!  Check out this video to get a recap on what happened at the South Regional.  (Hint: the female winner goes to Roots.)Read more

4th of July WOD Happy 4th of July! Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.).  Doors open at 9:30am.  Breakfast after.   Please bring a food item to share.  BYOB too! We’ll see you there!Read more

Complete as many rounds as possible in 12 minutes of:70-lb. dumbbell squat snatches, 10 reps20 box jumps, 24-inch box 1 Day Away Tomorrow is the annual 4th of July WOD and Breakfast!  Please remember to sign-up ahead of time like normal so we know how many to expect.  Visiting athletes please email [email protected] to reserve a spot. Don’t miss out on the annual shop breakfast afterwards!  We’ll provide eggs, bacon and cold-brew coffee.   You can sign-up to bring a side or drink to share at the front desk.  Our friends from Teton Waters Ranch will also be providing breakfast sausages and they will be onsite with other varieties of their 100% grass-fed beef products. See you all there!  Read more