Five rounds for time of: Run 400 meters50 pound Dumbbell Clean & Jerk, 21 reps A Little Five Rounder Lots of neat stuff happening in the coming week so stay tuned! – The athlete series of posts “Why I’m Doing the Open”– Details on how to try on the new CrossFit Roots cycling kits– Information on new equipment!– Crossover Symmetry comes to Roots!Read more

“Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups20 Push-ups30 Squats15 Pull-ups30 Push-ups45 Squats20 Pull-ups40 Push-ups60 Squats25 Pull-ups50 Push-ups75 Squats30 Pull-ups60 Push-ups90 Squats Shout Out Friday Here’s your chance. Give props, big-ups, and kuddos to the folks you workout next to everyday. Did you see someone make a break through, do something great, or something nice? Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out? See below.shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey. Examples include:“I’d like to give a shout-out to Stef for designing such super fly t-shirts”“I’d like to give a shout-out to Zender for rocking DT like it was her job!”“I’d like to give a shout-out to the Wednesday 6pm class to getting Odie through his ladder of death.” Post to comments your shout-outs.Read more

3 rounds with a partner:800m row100 double-undersrest The 2014 Open – How it Will Go Down at Roots Are you ready for the Open!?  We are!  Don’t miss out on this epic yearly event that spans five weeks and delivers a ton of satisfaction to athletes of ALL abilities.  If you’re not yet signed up fix that here! Thursdays This year the workouts will be announced on Thursday evening (instead of Wednesday as they were last year).  Athletes will have until Monday to complete the workout and submit their scores. FridaysFrom 5:30am through to the evening ALL group classes will be doing the Open workout.  And, back again for the fourth year in a row – THE FRIDAY NIGHT THROW DOWN (moved from Thursday last year). Friday Night ThrowdownsRoots will host the Friday Night Throwdown on Friday nights from 4:00-6:00pm. We HIGHLY encourage you to come check out these fun evening events....Read more

8 minute AMRAP:12 thrusters (105/70)15 bar-facing burpees   145 Roots Athletes in the 2013 CrossFit Open… Remember 2013 when you and 144 other Roots athletes threw down on the CrossFit Open every Thursday night?  Remember the energy in the shop?  Remember the fun?  Remember that Roots took home “Largest Team” in the Southwest Region and won a TON of tickets to the Southwest Regionals? Well, let’s do it again for 2014! Check out the article from 2013.  Read more

Why I'm Doing the CrossFit Open coaches series of posts from 2013.Read more