Front squat 5-5-5-5-5 Take 15 minutes to find a heavy set of 5. Then, 5×5 front squat across. Accidents Happen You may walk into the shop today and see that things look out of place.  Yesterday we had a large flood.  Luckily, we live in a dry state and Eric is really good with a Shop Vac! We’ll get the place put back together as soon as possible and thanks for bearing with us while we let things dry out! Also a huge thanks to Trish.  Word on the street was that she was a mop master!Read more

7 Rounds for Time:10 Wall Ball10 Pull-ups Sunday Fun Day Check out yesterday’s post to find out how to get free tickets to the CrossFit Games Southwest Regional competition in Salt Lake City.  Read more

8 rounds of: Run 420 meters Rest 90 seconds Largest Team in the Southwest Regional and TICKETS! Congratulations Roots Crew! CrossFit Roots was the largest CrossFit Open team in the Southwest Region! With over 150 of your competing in The Open this year we are so very proud of the incredible gains we saw transpire each week as your battled out the 2013 season. While we are very proud of sporting the largest Open team, we are more proud that so many of you chose to take a chance on The Open, signed up, and threw down for the five weeks. We hope you enjoyed the experience, the camaraderie, and the accomplishments made over the past five weeks. Now, on to some FUN NEWS. As part of the largest affiliate team, CrossFit Headquarters has given us a LARGE number of tickets to the Southwest Regional! Do you want to go...Read more

For time:30 GHD sit-ups155 pound Squat clean, 15 reps24 GHD sit-ups155 pound Squat clean, 12 reps18 GHD sit-ups155 pound Squat clean, 9 reps12 GHD sit-ups155 pound Squat clean, 6 reps6 GHD sit-ups155 pound Squat clean, 3 reps “Voluntarily in the Past Two Weeks” We have five GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up. We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD situ-ups in a row....Read more

We examine a zone block of lettuce vs. rice.Read more