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

5 Rounds with a partner:10 burpees20 wallball (20/14)30 double-undersRun 400m Bring a Friend Day! Today is the day!  The day to bring that person that you’ve been trying to convince to give CrossFit a try into Roots to try out a workout with you.  Click here to read the original post and look below for details. What time?  It’s all day!  All group WOD’s are participating so you pick the time, sign-up yourself as usual and show up with your friend.  We will take it from there. Who can I bring?  Anyone.  CrossFit experience or not, all are invited. Do I need to signup for my friend?  Nope.  You can have them create an MBO profile ahead of time or we’ll have them do it at the shop, but please arrive 5 minutes early if that’s the case. I’m not sure if they can do the WOD.  Not to worry.  We...Read more