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

10 rounds for time of:3 weighted pull-ups, 45 lb.5 strict pull-ups7 kipping pull-ups Free Class & Intro Today at 11am Curious about CrossFit?  Please join us today at 11am for a free class and introductory session.  We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots. Questions?  Post to comments.Read more