Backsquat3-3-3-3-3thenPress1-1-1The 3RM back squat is part of the yearly benchmark series.  Log your score!   What’s My 1 RM? Today we’ll work up to a 3 rep max back squat.  This 3RM  lift is part of the yearly benchmark series and this will be the second of four times in which we do this lift and rep set over a 12 month period. Many athletes wonder, “If I can do 3 reps for a certain amount of weight, how much does that mean I can lift for one rep?” Of course, there’s no exact science to this as sleep, each training day, warm-up, effort, among other factors play a role, but there are a number of strength and conditioning coaches who have published methods to calculate a hypothetical one rep max based off of a 3, 5, or 7 rep lift. This website can be a useful tool in predicting your 1 rep...Read more

5 rounds: :45 ON/:45 OFFclean and jerk155/105Rest 5 minutes, then:Tabata Row. Stop Checking Email So Often We’re all busy people and need to correspond with clients and coworkers in a timely manner. But can over checking email be stressing us out more than it needs to? Kostadin Kushlev and Elizabeth W. Dunn detail in this NY Times OpEd an experiment they conducted that shows that limiting email checking to a handful of times a day resulted in a significant levels of stress reduction. How many times a day do you check email? Is something like this even feasible in your position? Are you ready to give it a shot? Post to comments.    Read more

Free Beginner Class Today at 10:30am. 4 rounds, each for time of:800-meter run or row    Cyclocross Champion At the Cyclocross National Championships in Austin, Texas, Roots’s own Carden King took 1st Place . We’re super proud of all the hard work he put in!Read more

Free Beginner Class on Sunday at 10:30am. 5 rounds of 30 seconds of work followed by 30 seconds of rest of:Hang power clean (95/65)Chest to bar Pull-upMuscle UpBox Jump 24/20Incline Push Up A 12-Hour Window Given how readily accessible food is and our fewer and fewer hours of nightly sleep, it’s easy to see how our eating window grows larger and larger each year. In a new study from the Salk Institute for Biological Studies in San Diego, researchers found evidence to believe that limiting your eating window proved beneficial in limiting metabolic factors. Check out the article here. Read more

Luke For time:Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 meters Post time to comments. Sign-up for the CrossFit Open! Nicole, Marge, and Castro are registered for the 2015 CrossFit Open.  Are you? Well get going! Click here to register for the 2015 CrossFit Open and join in the fun that comes to Roots for five weeks every year. Questions?  Post to comments. Read more