Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up Catch the Fever… Are you signed up for the Open? Check out this series (Part 1) of why folks at Roots participated in the Open last year and plan to do so again in 2015! Why I Did the Open – David AllenRead more

Four sets for times and efficiency:10 Box Jumps (30″/24″)10 Toes to Bar10 Alternating Pistols Rest. Then… Four rounds for time of:5 Squat Cleans (185/125 lbs)10 Chest-to-Bar Pull-Ups20 Double-Unders Winter Class Additions and Changes We wanted to highlight a few winter schedule additions and changes. First, we will now offer an Olympic Weightlifting for CrossFit class on Tuesday mornings at 9:30am with Ryan.  Mobility on Tuesdays has moved to 5:30pm.  In addition, you might notice a few coaches are now teaching classes at times of day when they were not in the past. Open Shop hours are:Tuesday: 1:30-4:00pmWednesday: 7-9pmFriday: 7:30-11:30am and 1:30-4:00pmSunday: 10:30-12:30pmRead more

Overhead Squat 5-5-5-5-5 reps Ali is Official! Look what showed up in the mail this week!  Ali’s CrossFit Level 3 certificate.  Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer. While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by: Requiring a significant number of practical coaching hours before application; Including examination questions that require analysis and application of knowledge gained from coaching experience; Using performance-based examination to evaluate skills and coaching in real time; Publishing Standards of Professional Practice to which certified trainers and coaches must adhere; Ensuring commitment to a long-term standard of continuing education. Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will...Read more

Nicole Christensen featured on the GirlsGoneWOD podcast this week.Read more

Helen 3 rounds for time of:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-ups Helen is part of the yearly benchmark series.  Log your score!  Did you do Helen the last time it was programmed for the benchmark series?  How does your time compare?  Post to comments.  Why I Did the Open – David Allen Today is the first of a series of blog posts titled ‘Why I Did the Open.’  In each post, we’ll hear from an athlete at Roots who competed in the Open last year and what their experience was like.  We also encourage you to post questions to Comments that you have for the athlete regarding their experience. First up – David Allen! Age: 36 Occupation: Data Scientist at Simple Energy Family: Father of Remy & a still baking baby boy. Husband of Tiffany. Human of Nikita & Lola our huskies. WODs Per Week: 3 or a I get cranky,...Read more