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

3 rounds for time of:50 walking-lunge steps100-ft. handstand walk150 double-unders   Judges Course Link Take the CrossFit Judges Course!  Read about it here. Sign-up for the course here. Read more

5min AMRAP of:2 thrusters (135/95)2 burpees over the bar4 thrusters4 burpees over the bar6 thrustersand so on… Rest. Then… 5min AMRAP of:20 kb swings (24/16)20 hand-release pushups Drinking Candy This video is hilarious.  Watch it.  Read more