Snatch Balance 3-3-2-2-2-1-1-1-1-1 repsthen8 minute AMRAP:1 hang power snatch1 power snatch1 squat snatch1 snatch balance1 overhead squat Thank You! Thanks to everyone who came out for yesterday’s CrossFit for Hope Fundraiser and Shop Breakfast. Full recap and pictures from the event in tomorrow’s post!    Read more

Preparation for the 2013 CrossFit for Hope and Shop Breakfast.Read more

REMINDER!  CrossFit for HOPE and Shop Breakfast is tomorrow.  Sign-up on MBO and read the details here. 10-9-8-7-6-5-4-3-2-1handstand push-upsdouble unders Why Sugar is Worse than Darth Vader and Other Interesting Reads Thanks to all the Roots Crew who has passed on to us interesting reads they’ve come across. Check them out! Why Sugar is Worse than Darth Vader – What is sugar and what happens to your body when you eat sugar?  Find out that and more in this entertaining article on nerdfitness.com Really? The Claim: Children Tend to Gain Weight Over Summer Recess – a study that claims kids pack on the pounds during the summer months How Exercise Can Calm Anxiety – Exercise leads to the creation of excitable brain cells, but it also creates neurons that can quiet parts of the brain and counter everyday stress, new research in mice shows. Training the Brain – Can burpees help with math homework?    Read more

In teams of five, complete: The 1700s – Team Max Overhead SquatTake 9:28 to find your teams 3 rep max combined overhead squat.– Rest 3 minutes. –The 1800s – Team Shit ShowTake 9:28 to find your teams max score of:burpeesrope climbthurster (95/65)Only 3 team members can work at a time.  1 rope climb = 3 burpees = 3 thrusters– Rest 3 minutes. –The 1900s – Firework FinaleTeam relay:30 wallball30 pull-ups30 25lb plate squats30 one-arm DB snatches (70/50) Happy 4th of July! Roots will operate on a holiday schedule today and tomorrow.  Sign-up on MBO. Today – class at 10am onlyFriday – classes at 7:30, 8:30, 9:30am.  CrossFit Kids will be at 10:30am The July Newsletter hit email inboxes yesterday.  Check it out HERE.Read more

2 rounds: 400m run25 KB swings (24/16)200m run15 hang sdlhp (75/55) Last Chance to Sign-up for the Summer Weightlifting Meet! The Roots Summer Olympic Weightlifting meet is just around the corner.  Be sure to register this week if you’d like to compete!  Registration closes July 6th. Roots Summer Oly Meet This is the second meet of a two meet series.  The meet is open to members and non-members. When: Saturday, July 13th at Roots Entry is $20.00, CLICK HERE TO REGISTER*Registration closes Saturday, July 6th Meet Schedule:9:00 AM Check-in/Weigh-in/Warm-up10:00 AM lifting begins Details: Contested lifts are the snatch and clean and jerk. Prizes: Yes!  Winners determined by the Sinclair Total.  Competitors who lift in both meets are eligible for the overall man and woman Series Winner and prize recipient. Questions: Email Ryan LandisRead more