Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps 1 Rep Max Shoulder Press Come log your one rep max shoulder press today and learn the punishing nature of this classic CrossFit workout. We’ve been doing a ton of handstand push-up work at the shop over the past three months.  We’re convinced it’s not only helping your Diane time, but it’s also secretly been increasing your shoulder press max. Come find out!Read more

“Klepto”4 rounds for time of:27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145 pounds Benchmark! You are selling yourself short if you don’t track your progress!  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance. The data can also be used as a pick me up.  Maybe you have a bad workout and leave the shop feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and...Read more

Five rounds for time of:7 Muscle-upsRun 400 meters Farewell Tracie And she’s off!  Be sure to give Tracie a big hug, smile, and high five this morning as she finishes up her last day of coaching at Roots. We’ll miss you T-Hulk!Read more

Three rounds for time of:Run 800 meters50 Wall ball shots, 20 pound ballIf your Karen time is over 10 minutes, scale to 35 reps per round or a lighter wallball.  Introducing the 2013 CrossFit Regionals Workouts Yesterday, the last two individual Regionals workouts were announced as were the team workouts.  We’ll do each event, over the next few weeks and mix in some of the team workouts. So, what’s YOUR pick?  Which of the seven events would you want to do as a team?  Post to comments.  Read more

“Schmalls”For time:Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters May Newsletter! The May Newsletter hit your email inbox a few moments ago.  Check it out or click this link to get the low down.  There’s A LOT going on this spring and summer. May 13th – Spring Schedule On Monday, May 13th the Spring Schedule will take effect. Look for exciting additions including more early morning and evening classes. May 22nd – CrossFit Endurance Running Clinic We spend hours perfecting our gymnastic and barbell techniques, or at least trying to become more efficient, but what about our running technique? We learned, at some point to crawl, walk, and then run, but that was the last time most of us have worked on getting better at running. This is your opportunity. Kick off the Summer Endurance season with a 3 session run clinic with Zac. See below...Read more