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

Check out the July Newsletter here! 4th of July WOD.In teams of four complete the 4th of July Extravaganza.   Happy 4th of July Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.).  Doors open at 9:30am. Please bring a food item to share.  BYOB too! We’ll see you there!  Read more

The Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. The Ghost Four-division and 6-time World Champion boxer Robert Guerrero used CrossFit to train for his most recent fight.  See his training video at the Ranch in Aromas, California above.  View his pre-fight video below.  He’d go on to win his fight on June 22nd against Kamegai. CrossFit can make us fit but it can also enable us to do the sports we love, better.    Read more