For time:10 power cleans (155/105)3 strict handstand pushups9 power cleans3 strict handstand pushups8 power cleans3 strict handstand pushups7 power cleans3 strict handstand pushups6 power cleans3 strict handstand pushups5 power cleans3 strict handstand pushups4 power cleans3 strict handstand pushups3 power cleans3 strict handstand pushups2 power cleans3 strict handstand pushups1 power cleans3 strict handstand pushups Cool Cruel Summer July is Next Thursday (July 17th) In just one week we ramp up the Cool Cruel Summer Series just one more notch. DJ Double Under will be here to spin musical beats to the four workouts heats. The workout?McGheeAMRAP 30 minutes:275 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24 inch box Yes, we did this about five weeks ago.  Hopefully you tracked your progress and know what scaled options and how many rounds you logged.  Come on in to test your fitness and see if you improve! The Heats and Their MusicDJ Double Under...Read more

Body-weight back-squat ladderRest 5 minutes3/4 body-weight push-press ladderRest 5 minutes1 1/2 body-weight deadlift ladderFor the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed for each exercise to comments. On the Minute… If today’s workout looks very involved…well, you’re right!  It’s also going to be a TON of fun.  Read below for info on how to prepare and approach this workout! This workout is done on the minute, in a ladder structure.  This type of workout is also referred to as “death by.” You’ll do one rep in the first minute, two reps in the second minute…and so on until you are not able to complete the specified number of reps in that minute.  You can complete your required reps in any...Read more

CrossFit Kids and Teens survey at Roots.Read more

10 sprints for time:Row 150 metersRest 1 minute The 2014 Roots Summer Oly Meet The Roots Summer Oly Meet is a little over a month away and we’re gearing up for another awesome competition! The meet is August 9th and starts at 10am. This is the second of the two meet series with prizes awarded to overall man and woman series winner. We will have a women’s only flight and a men’s only flight, each flight has up to 16 competitors. If a third flight is needed, we will add it. Register here for the Summer Oly Meet! Registration is 25$. This meet is not USAW sanctioned so singlet’s and USAW membership are not required. We will follow a no press-out rule for the snatch and clean and jerk. Three attempts each will be given for snatch and clean and jerk. There will be set flights and no re-ordering of attempts. Details:...Read more

Split Jerk 2-2-2-2-2rest 3 minutesAMRAP 3 minutes6 box jumps6 burpeesrest 3 minutesAMRAP 3 minutes10 kettlebell swings100m run The Emperor Wears No Clothes CrossFit draws a lot of attention – both good and bad. Check out this article – What Motivates CrossFit Haters. And this one – CrossFit Primal Appeal  Read more