Report on January mobility month.Read more

Teen Strength and Conditioning – Free Intro ClassSaturday, February 7th at 11:00am. All Teens welcome. Click here to sign up. For time:30 medicine-ball cleans, 20-lb. ball30 ring dips30 medicine-ball cleans, 20-lb. ball30 chest-to-bar pull-ups30 medicine-ball cleans, 20-lb. ball30 push-ups30 medicine-ball cleans, 20-lb. ball Why I’m Doing the Open – Emily Eley Today’s Open athlete spotlight is on Emily Eley!  Emily was fresh out of Foundations when last year’s CrossFit Open began and it didn’t deter her from signing-up! Age: 29 Occupation: Nanny and Student Family: Single WODS per week: 6 + 2 hour mobility on Sunday at open shop, gotta keep it supple! 1. How many years have you been CrossFitting? This month is my 1 year anniversary! 2. How many years have you done the Open? Last year was my first open. I had just finished foundations when Ali told me she was signing me up for the open and to just show...Read more

Teen Strength and Conditioning – Free Intro ClassSaturday, February 7th at 11:00am. All Teens welcome. Click here to sign up. In honor of Ali’s 30th birthday:30 rounds100m sprintrest 1minOk, just kidding, we’ll do just 10 rounds.  But happy birthday Ali!  Note: please bring a stop watch or wrist watch to this workout so you can time your minute of rest.    Teens – Train Like a Collegiate Athlete Lauren Fisher, a CrossFitter through her teen years, has the speed-strength to clean and jerk 213 pounds (disclaimer – she’s probably 20 years old in the video). Most collegiate athletic programs train the clean. More would train the jerk and the snatch if they had more time and expert Oly coaching. Regardless, they don’t dare let their athletes miss out on the adaptations available through training the Olympic lifts. Most high-school programs use the Olympic lifts in a nonexistent or very limited capacity because of logistical constraints...Read more

Teen Strength and Conditioning – Free Intro ClassSaturday, February 7th at 11:00am. All Teens welcome. Click here to sign up. Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 reps RXish At Roots, we could care less if you do the workout RX.  The coaches care that you do the workout with the best possible loading and movement standards that enable an intensity level that preserves the intent of the workout.  We care that the workout progresses you as an athlete, keeps you safe, and ensures quality range of motion and movement development. The term RX (or as prescribed) in CrossFit is used to designate when an athlete completes a workout as written in regard to loading, movements, and range of motion requirements.  All three factors must be present for an athlete to claim this designation.  There’s no “pretty close”, “almost RX”, “half RX”, “one movement was RX”, “I really want to put RX on...Read more

Complete as many rounds as possible in 20 minutes of:Row 20 calories10 burpees, jumping over the barbell185-lb. thrusters, 5 reps Be More Human Reebok debuted their own commercial at the Super Bowl titled Be More Human.  Did you see it? Which was your favorite Super Bowl commercial?  Post to comments.Read more