Complete as many reps as possible in 5 minutes of:5 muscle-ups10 cleans (155/105)thenComplete as many reps as possible in 5 minutes of:20 air squats10 burpees Announcing Two Skill Clinics: Pull-ups and Muscle-ups  Are you ready to finally get your first muscle-up? Or do you have muscle-ups but haven’t transitioned past being able to do one or two at a time? Do you want to improve your kipping pull-ups by dropping bands or increasing your efficiency? Check out the two skill clinics that we’re offering in May!    Muscle-up Clinic – Thursday, May 7th, 6-7pm with Ali & Nicole Learn the mechanics of the muscle up and how to build capacity for strict and kipping-muscle ups. Learn how to incorporate individualized specific drill work into your routine. Prerequisite: Individuals who sign-up should be able to do three unassisted chest-to-bar kipping pull-ups and 3 unassisted kipping or strict ring dips.  This course is limited to...Read more

1-rep-max snatch No time cap other than you must finish before class is over. NotesIn this event you will perform a snatch for max load. There is no minimum or maximum number of attempts. Your score will be the heaviest weight you successfully snatch. You may not use plates smaller than 1/2 lb.   Sugar is to Blame I swam competitively in college. Because my activity level and training volume was so huge, I thought I could eat whatever I wanted, and I did. It was not uncommon for our team to have soft serve ice-cream from the dinning hall after EVERY MEAL. But as the article listed below points out, you can’t outrun (or out swim) a bad diet. Oftentimes we think of diet and exercise as a teeter-totter. If we eat a bit too much, we just workout more the next day, but it doesn’t work like that. Exercise and...Read more

2015 Masters Qualifier Event 4 21-15-9 reps for time of:225-lb. deadlifts24-inch box jumpsHandstand push-ups Men use 225 lb., 24-inch boxWomen use 155 lb., 20-inch box Masters Qualifier Event 4 Come on in for Event 4 of the Masters Qualifier!Read more

Event 3 of the Masters Qualifier 2 rounds for time of:1,000-meter row50 thrusters30 chest-to-bar pull-ups Men use 65 lb.   Women use 45 lb. Week of the Masters! The CrossFit Games website published the Masters Qualifier workouts last night at 6pm. We’ll do each of them as part of the group classes! View the workouts here. And look who made the mainsite today! Good luck to our Masters ladies!Read more

CrossFit Roots' Master's women prepare for the CrossFit Games Master's Qualifier.Read more