Overhead Squat 10-10-10-10-10 reps Friend and Family and CrossFit It’s not uncommon for us to receive an email from a Roots member asking for a recommendation for an affiliate for a friend in another city or town in the US.  Many Roots members have brought friends and family to a CrossFit workout over the holidays when their family is in town.  And many Roots members have shared their desire to help a friend or family member experience CrossFit. CrossFit, and the success it yields to those who follow its simple prescription, is contagious. Have you convinced, inspired, or helped a friend begin CrossFit? Post to comments. Read more

3 rounds for time of:Row 15 calories10 burpeesJump over the rower on each rep of the burpee. Accuracy Accuracy is one of the ten general physical skills in one of CrossFit’s four models that go into it definition of fitness. It plays a role in many CrossFit movements from wallball to the snatch and clean and jerk. Accuracy also applies to sport.  Check out this incredible video (first :16 seconds) of the Oakland A’s left fielder Yoenis Cespedes throw to home.    Read more

In teams of two: 100 handstand push-ups100 chest-to-bar pull-ups100 wallball Bryce’s muscle up THERE IS NO PILL FOR THIS Our diet has caused 20% of adults and 10% of children to have damaged livers on par with what is seen in heavy drinking alcoholics. 30 years ago this was so rare that there was no name for it. In 10 years 25 million people will have it and 5 million will need new livers! Researchers are looking for a pill. We already know the answer. Stop with the sugar. Read about it on the New York Times Well blogRead more

Information and description about delayed onset muscle soreness.Read more

CrossFit Roots recaps the Cool Cruel Summer June and thanks Lance and Yasmeen of Suerte Tequila for pouring drinks!Read more