Don’t forget!  Today’s workout is at Centennial Middle School – 8:30 and 9:30am classes. 3 rounds for time of: 100 squats 50m broad jump 45-lb. plate ground to overhead, 25 reps Sunday is the annual Flag Football Game at 9:30am at the Centennial Middle School Track.  Check out this video – would you watch the a football game like this? Meet at the Track Come on out for a doozie of a track workout. Meet at the Centennial Middle School Track for a workout sure to make you earn you weekend. Map here.Read more

Trevor earns the Certified CrossFit Coach credential, CF-L3.Read more

Reminder!  Valentine’s Day workout is Friday at 5pm.  All childcare spots must be reserved by THURSDAY!  Sign-up for childcare at the front desk and for the workout on MBO.  Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 repsA thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.ThenAMRAP burpees in 3:00 minutes. In the interview above, Pat Sherwood of CrossFit Media interviews Nicole Christensen about how CrossFit Roots runs the Open each year. Making the Most of the Open Each year, there are a number of folks who aren’t sure if they want to sign-up for the Open.  Their apprehension, often, is rooted in the unknown – fear of not being able to do a certain weight, having to enter a score, being judged, having lots of folks standing around on Friday nights watching...Read more

Back squat 10-10-10-10-10 reps Why I’m Doing the Open – Alex Chaux In the 4th installment of our “Why I’m Doing the Open” series we highlight athlete Alex Chaux. Age: 46Occupation: Manager of IT DevelopmentFamily: 1 sonWODS: 5 per week 1. How many years have you been CrossFitting?4.5 life enhancing years. 2. How many years have you done the Open?2 years. 3. Why did you choose to compete in the Open?I was a bit reluctant at first, to be honest.  I never wanted Crossfit to be a competition for me because I didn’t want to push myself beyond my abilities to the point of injury.  I’ve had that type of an experience with other sports, and thought I might do the same here.  Fortunately that was not the case.  Keeping your ego in check is a good lesson to learn.  Approaching the Open with the attitude of having fun while seeing...Read more

Michael3 rounds for time of:Run 800 meters50 back extensions50 sit-ups Friday Night Lights Open Series: The Warm-up Coach There’s only 3 weeks left before the first CrossFit Open workout is released and the CrossFit Roots Friday Night Lights Open Series (FNLOS) begins!  As you all know we will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near! In addition to the coaches that are present and floating around to help you with the Open there will also be a designated Warmup Coach (WC) in the warmup area.  The WC will rotate each week and their name will be listed on the whiteboard so you know to look for them. The WC is there to answer any questions you have regarding how to warmup (a specific warmup will be written on the whiteboard), discuss movement...Read more