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

21-15-9 reps for time of:225-lb. deadliftsPull-ups Cool Cruel Summer June“Angie”For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next.** If you plan to come to both the group WOD and the Cool Cruel Summer this evening, please tell the coach at class so we can swap out the pull-ups for something else.  Cool Cruel Summer Tonight and Clarification! Tonight is the night!  We throw down on the workout Angie, sip some Suerte Tequila Paleo Margs, and chow down on some Yellowbelly Chicken! CLARIFICATION!: Before we run into more details we want to make one clarification about tonight’s event!   You DO NOT have to do the workout in order to come to the event or participate in the happy hour!  Apparently some folks thought you couldn’t come unless you did the workout – NOT TRUE! (we DO ask that...Read more