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

Complete as many rounds as possible in 10 minutes of:275-lb. deadlifts, 10 reps20 GHD sit-ups Getting Judgy with It Whoo!  Unh, unh, unh, unh, Hoo cah cahHah hah, hah hahBicka bow bow bump bumpWhat, what, what, whatHah hah hah hahOn your mark ready set let’s goRoots floor pro I know you knowI go psycho when the Open hitsJust can’t sitGotta get JUDGY wit it, that’s it Ok, I have to give Stefanie credit for the title. The 2015 CrossFit Open is only ONE month away.  And just like in years past that means a call for judges.  Judges are responsible for counting reps, holding movement standards, and accurately scoring workouts.   Every year we’ve had a group of volunteers who have stepped forward to take on the role and without them it would simply not be possible for us to run the efficient 2-hour Friday Night Throwdowns.  Thank you all! All judges must pass the Online...Read more

Pausing Front Squat 1-1-1-1-1Hold 3 seconds at the bottom of the lift. The Open Q&A – We Want to Hear From You! The CrossFit Open is a special time at CrossFit Roots.  It’s perfectly placed during the transition from winter to spring and by the last Friday night, daylight savings has kicked in and the excitement of warm weather rolls through the garage doors.  Every week we see individuals accomplish things they never thought possible – from getting their first toes-to-bar or their first chest-to-bar pull-up to scoring a few points for their Roots team.  This yearly gathering of over 130 Roots athletes is ridiculously fun. Many people ask, why would I do the Open?  But what many people don’t ask us, but think to themselves, is, “I’m intrigued by doing the Open, but what if…?” …what if I can’t do a movement?…what if I’m nervous to have a judge?…what...Read more

Please note, the Erg WOD has been cancelled today as Lauren is out sick.  Get well soon Lauren! Holleyman 30 rounds for time of:5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 repHolleyman is the last benchmark work for January.  Come log you score and compare to October! Why I Did the Open – Brenda Bonilla In the second installment of our “Why I Did the Open” series we interview athlete Brenda Bonilla. Age: 48 Occupation:  Marketing Director/Systems Administrator Family: Married (Celebrated our 25th Anniversary last May) My daughter Brendi is is also a member of CF Roots as well as my niece Arlene. WODs per week:  My goal is a minimum of 3 WODs during the work week, I try to do this 1 day on 1 day off, and if I can do a 4th WOD (or an ERG WOD – I have recently discovered...Read more