21-15-9 reps for time of:GHD Wall ball, 10 pound ballWallball “2-fer-1s”, 20 pound ball August Newsletter Comes Out Tomorrow! Oh yea!  Be sure to keep an eye on your email inbox tomorrow morning for the August Newsletter.  This fall is going to be HOT and we don’t want you to miss out on any of the great stuff going on at Roots. Read through to learn about upcoming parties, programs, and event recaps.  We’ll kick off the fall with the four year anniversary party and gear up for a fantastic fall at the shop.  From CrossFit Kids to CrossFit Teens, if you’re a 1st through 12th grader, we’ve got you covered this fall.  Don’t have time to cook this fall?  We’ve got you covered there too!  And we’ll recap the summer events that helped raise just under $5,000 for CrossFit for Hope.Read more

Cool Cruel Summer August Edition and Noble Savage Foods.Read more

Meet Trevor Gibson, a new coach at Roots.Read more

Run 6 x 400mRest exactly the amount of time it took you to complete the 400m. New Equipment Part 2! Yesterday we talked about the new GHDs at the shop, but we also got a super cool shipment from Rogue last week.  Check it out! 5 kids pull-ups bars2 Muscle-up extenders (these will be mounted off the tall side of the front rig)More 20, 25, 35, 50, and 55lb dumbbellsMore 35 and 55lb kettlebells (1 and 1.5 pood)4 more pull sleds2 new butchers2 sets of metal parallettesAnd four more dip stations for the next skills set!Read more

“Diane”21-15-9 reps, for time:Deadlift (225 lbs / 155 lbs)Handstand push-ups New Equipment Part 1! A few months back we posted on the GHD and how athletes should make the apparatus a part of their before and after class routine. The GHD is the king of accessory work to your standard CrossFit movements. The GHD is programmed into workouts on a frequent basis but use of them by athletes in workouts requires consistent use – this is for two main reasons – SAFETY in regard to consistency of use, and form. That’s why we say, “you can use the GHD in this workout if you have voluntarily been on the GHD in the past week.” We’re not kidding. For more on the GHD, check out this post. Now, here’s the cool part and how it transfers to this post! So many athletes have taken the accessory work to heart before and...Read more