NateAs many rounds as possible in 20 minutes:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Nate Watch local and former Games athlete Michelle Kinney take on the workout Nate WAAAAAY back in 2011. It’s pretty neat to see the evolution of an athlete and a sport. This video shows both as Michelle does strict handstand push-ups for the workout and does her muscle-ups half strict! Michelle took the 2015 year off but will be back next year!Read more

Isabel30 reps for time of:Snatch (135/95)Isabel is part of the Yearly Benchmark Series. Log your score! Register for the Golf Event by Tuesday! We’ve heard a lot of chatter about the golf event on the shop floor. Make sure to register today so you don’t miss out on the fun! Remember, this event is open to non-members so bring a friend and hit the green! The outing will take place at the Lake Valley Golf Club next Friday, June 12th, at 1:00pm! Join us for a day of golf, Roots athletes, food, drink, and taking the competitive spirit from the shop floor to the green. This outing is open to Roots members, their families, and friends.   Tee times will start at 1pm and will run every 10 minutes. Tee time sign-ups will be sent after registering for the event.    REGISTER HERE! (spaces limited)   Divisions RX: Standard 18 hole round of golf. Play own ball, keep...Read more

One space remaining in the pull-up clinic tonight at 6pm. Click here to register. Capoot For time:100 push-upsRun 800 meters75 push-upsRun 1,200 meters50 push-upsRun 1,600 meters25 push-upsRun 2,000 meters Half Ass Effort Yields Half Ass Results You’ve heard the phrase that “half assed effort yields half assed results” and the saying couldn’t be more true in CrossFit; however, many athletes think this refers to total reps and intensity, and overlook the reference to form and range of motion.  Today’s WOD includes lots of push-ups, like a lot of push-ups. Push-ups are a perfect example of learning to balance form and range of motion with intensity. Let’s start with a quick review of the push-up.  A push-up begins with the body in a plank position with the elbows fully locked out. To perform the push-up, the athlete leans the chest forward while drawing the elbows backward and alongside the body until the chest...Read more

Deadlift 10-5-3-1-1-1-3-5-10 reps June Newsletter! The June Newsletter is HOT! Don’t miss out on all the summer fun. Check it out here.    Read more

1 minute of pull-ups1 minute of rowing1 minute of pull-ups2 minutes of rowing1 minute of pull-ups3 minutes of rowing1 minute of pull-ups Post total number of pull-up reps and calories rowed to comments. Open the Hips One of the main components of an effective kipping pull-up is taking the hips from a closed to an open position. Opening the hip on the way up takes some of the work away from the arms. In the video above, you’ll see how the athlete closes the hips (by bringing the feet in front of the body and the knees slightly up) but never opens them back up to utilize the stored energy.  Cameron Soden uses the cue that the feet should end behind the hips. This helps guide the athlete to violently push the hips forward and to an open position. The hips cannot open if the feet remain in front of the...Read more