21 power snatch (95/65)84 double-unders15 power snatch 60 double-unders9 power snatch36 double-unders Double-under Sunday Double-unders help improve balance, agility and especially coordination.  These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated.  They also happen to be one of the most frustrating exercises to master.  The great thing about double-unders though is that they can be practiced anywhere anytime as long as you have your rope handy. Start with trying to get one and then two and so on.  If you use the double-single-double technique it’s time to take the next step.  Make yourself attempt two in a row even if you fail repeatedly.  The timing and coordination needed to do consecutive reps cannot be learned by adding singles between your doubles. Try this workout on your own.  Start by doing 1 double-under, then rest and try for 2 consecutive.  If...Read more

Badger3 rounds for time of:30 Squat Clean, 95/65#30 Pull-upsRun 800m This is part of the yearly benchmark series.  Log your score. Say Hello to Our Little Friend Hadley Caroline Norton was born Tuesday, June 23rd.  Her mom, Cara, was in the gym earlier that day working on her push jerk which turns out to be great for inducing birth.  This is Cara’s second baby while being a member at Roots so you can look to see her crushing WODs again in no time. Welcome to the world Hadley and congrats Cara and Bernie!  Read more

Shoulder press 1-1-1-1-1-1-1 reps Weighted pull-up 1-1-1-1-1-1-1 reps Bring a Friend Day at Roots Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the door but they’re not sure if CrossFit is for them and they think you’re a little crazy. The best way to explain to someone what we do here is to show them! We want to make getting that friend in the door a little easier for you, and to help you to convince them that you’re not crazy (or if you are, at least you’re in good company) by hosting a bring a friend to class day! On Thursday, July 2nd, bring your friend to class so they can learn more about CrossFit Roots and...Read more

For time:Row 2,000 meters50 wall-ball shots, (20/14)Row 1,000 meters35 wall-ball shots, (20/14)Row 500 meters20 wall-ball shots, (20/14) Skinny Jeans and Rhabdo I’ve never been a fan of skinny jeans for men.  With the amount of squatting we do in CrossFit they just don’t fit and I’m really happy about that.  This story explains the hard lesson a young lady had to learn about wearing skinny jeans, and it turns out they’re dangerous!  Well, only if you intend to actually move in them. Have you found your clothes fitting differently since you started CrossFit?Read more

3 rounds for time of:7 bar muscle-ups205-lb. squat clean and jerks, 7 reps Gymnastics Positions Watch the video above and you’ll notice that the athlete, Dave Durante, keeps his legs straight and his body long throughout the entire movement.  Even as he moves into the kip his knees remain straight and you can see him move from superman to hollow identically each rep. Gymnastics begins with positions.  What are the positions we need to get into?  In today’s case, it’s superman and hollow hold.  The next step is developing the ability to get into these positions quickly, and for most of us this is where things begin to fall apart.  When we perform hollow holds and supermans on the floor everyone’s legs are straight, bellies are tight and arms are extended, but when we take these positions to the pull-up bar and perform a kipping pull-up what happens?  Often the...Read more