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

Complete as many reps as possible in 8 minutes of:115-lb. (80) shoulder pressesEach time you break, perform 50 double-undersRest 4 minutesThen, complete as many reps as possible in 8 minutes of:205-lb. (135 lb women) hang power cleansEach time you break, perform 30 squats Post number of press and clean reps completed to comments. Glassman Interviewed on the Update Show The 2015 Regionals have come to a close. Many of you will probably be happy to get your weekends back after watching the live coverage at all hours of the day from around the world. But don’t worry, there’s more action around the corner as the 2015 CrossFit Games start on July 21st in Carson, California.  The Games website has put out many incredible highlight videos of the action over the past three weeks. In addition, Greg Gassman joined Sean Woodland on the set of the Update Show for an interesting...Read more

Open Shop will run from 6-8pm this evening.   10 rounds for time of: Swim 50 meters 20 squats 10 push-ups Swim WOD: Suns Out Guns Out  Spruce Pool, location information here When you arrive at the pool, please check-in with the pool staff at the front desk. Tell them you are there with Roots and they will let you in. We have reserved lanes for this workout. If you plan to stay at the pool after the workout, you will need to pay the admission fee after the workout is over. Read more