Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots, 20-lb. ball to 10 feet100 double-unders Full workout details including scaling options, here. The 2015 CrossFit Open: 15.3 There’s no time like NOW.  We can’t wait to learn how many people will get their first muscle-up over the course of the next four days! And if muscle-ups aren’t your thing, be sure to read up on the scaling options for this workout here.  We’ll guide you through it but you can familiarize yourself with the options. Sign-up for a heat on MBO.  Heats will run every :20 minutes starting at 4:00pm.  Last heat begins at 6:00pm. And we are pleased to welcome Stronger, Faster, Healthier to the shop as the sponsor for this Friday’s event. Read this post for all the details on this evening’s festivities. Questions?  Post to comments. Read more

Pre-Order Your Friday Night Lights dinner HERE. AMRAP 15 MINUTES:Row 500 meters155-lb. overhead squats, 10 reps 15.3 Friday Night Lights Details! It’s that time again!  Thursday is here and in just a few short hours we’ll get to learn the workout for 15.3 during the LIVE announcement straight from Chicago! Top athletes Julie Foucher and Lauren Brooks will face off in a head to head match-up immediately following the announcement. If you haven’t had a chance to tune into a LIVE announcement, be sure to check it out via games.crossfit.com at 6pm MST. Here is what you need to know for Week 3! HEATS AND SIGN-UPThe WOD, 15.3, will be announced live on Thursday at 6pm via a broadcast on the CrossFit Games site.  Thursday night, by 9pm, we will have the heat times for Friday night’s event listed in MBO. For the Friday Night Lights, you will sign-up for a heat just as...Read more

Pre-Order Your Friday Night Lights dinner HERE. Hang power snatch 3-3-3-3-3 repsthen, Press3-3-3-3-3Post loads to comments. Hello, My Name Is… Yesterday morning at the 5:30am class I saw a longtime athlete at Roots walk over to a brand new athlete in class and introduce herself.  As I watched this happen, I felt like it was unfolding in slow motion and instantly smiled. And, in my pregnant state, I got a little teary eyed (but no one saw it;) because this is one of my favorite things about Roots – that we’re small enough that folks notice a new face and, more importantly, that they take the initiative to say hello. We all remember what it was like to be the new kid.  The one who didn’t know anyone in class, who didn’t know the movements, the protocols, the way things work, and who felt that they were way less fit...Read more

Pre-Order Your Friday Night Lights dinner HERE. 3 rounds for time:10 power cleans (185/135)25 KB swings (24/16)50 double unders 15.2 PRs? 15.2 is now in the books but a lot of great things happened for athletes who tried their hand at this nifty interval combo of pull-ups and overhead squats. Did you get your first chest-to-bar pull-up?  PR your score from last year?  Get your first chin-over-bar pull-up?  Post to comments.  We want to know!Read more

DON’T FORGET: LOG YOUR CROSSFIT OPEN SCORES! 10 225-meter row sprintsRest as needed between efforts.  Score fastest and slowest intervals. Introducing Midline March For the entire month of March we will be spending time in every class working on midline stability. Midline stability is the ability of the athlete to maintain a neutral spine – both statically and dynamically – resisting trunk flexion and extension.  Sounds easy on paper but trying to maintain an unmoving midline while snatching, kipping, pressing, or really doing any functional movement and it becomes easier said than done. Keep an eye out this month for a midline exercise during each class and stay tuned for an in-depth look at why we chose this endeavor for March!Read more