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

Split Jerk1-1-1-1-1-1-1 You Make the Difference It’s easy to feel helpless in creating real change in global issues, but it really is true that every decision you make has an impact.  Mark Sisson wrote this article discussing the effects of people’s decisions regarding the food they put in their bodies and how those decisions are beginning to steer the market.   In the article he claims that, “what starts as a commitment to ourselves becomes an influence on greater economic and societal forces.”  To me that’s a really cool concept because I think we often feel as though we have no control over such large issues or we feel that we have to go out and do something external to ourselves to make an impact.  But the change that we’re seeing today had nothing to do with us deciding to make a statement or rebel against the norm.  Instead, it all began...Read more

The front half of the parking lot is being sealed so please be prepared to park in the alley or on Mapleton and use the bike path underpass to walk over.  Thanks! CindyAMRAP 20 minutes of:5 pull-ups10 push-ups15 squats This is part of the Yearly Benchmark Series. Log your score! Adaptation to Exercise The benefits of exercise are the result of the body adapting to the exercise stimulus.  Our bodies are efficiency machines.  The body wants to use the least amount of energy necessary to perform any function in life.  So when we hand it a barbell and tell it to do 50 thrusters, and it’s not used to 50 thrusters, it’s going to hurt a lot.  But, if we give it the time to recover and adapt it will be better able to perform the 50 thrusters the next time. Your body adapts to stressors in a variety of ways that...Read more