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

Link on cortisol and what it does. Link to the CrossFit Games Update show with Pat Sherwood, Sean Woodland, and Nicole Christensen.Read more

For time:Row 1000 meters20 GHD sit-upsRow 750 meters40 Toes to barRow 500 meters60 Sit-upsand5 kipping HSPUs EMOTM for 5 minutes  Read more