For time:20 Kettlebell swings, 2 pood30 Toes to barRun 400 meters Kali Sage PINE. On Wednesday, April 2nd Zac and Heather welcomed their second daughter into the world.  Kali Sage Pine was born on Wednesday evening and Mom, sister Myla, Dad, and Kali are all sporting the big Pine smiles we all know and love. Love from the Roots crew to Zac and his family! ALSO, don’t forget to come out and cheer for everyone tomorrow at the Spring Oly Meet at CrossFit Roots.  Lifting starts at 11am.  We’ll see you there!Read more

CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:100 pound Thruster, 15 reps15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.Etc. Download a PDF of the workout description and scorecard The Epic Last Workout of the 2013 Open The last workout was announced and it delivered all that we would expect of the 5th workout of the 2013 Open. The fun starts tonight at 4:00pm with heats running through 6:30pm.  Don’t forget to sign-up for a heat on MBO! Join us tonight for 13.5, wings, and happy hour!  We’ll see you there. Also, don’t forget – sign-up for the Spring Get...Read more

Please note correction to yesterday’s April Newsletter, the Olympic Weightlifting meet is April 6th (not April 7th).  Didn’t see the newsletter in your email inbox?  Read it here. Three rounds, 50-30- and 20 reps, for time of:Double-undersPush-upsOHS (45/35) The LAST Thursday Night Throwdown of the 2013 CrossFit Open! It’s no understatement to say that the past four weeks of the CrossFit Open have been nothing short of inspirational, challenging, and spectacular – and filled with new athlete accomplishments all around.  Maybe you got your first muscle-up, maybe you clean and jerked 95 pounds for the first time, or maybe you redid a workout and got an entire extra round.  Whatever the accomplishment – it was hard earned and something to celebrate. While it saddens us to wind down the 2013 Open season tomorrow night, we are also ready to celebrate!  What are we celebrating? YOU of course!  The ONE HUNDRED...Read more

REMINDER! – Spring food challenge info sessions are Wednesday at 6:30am and 6:30pm.  Click here for the basic details.  Come to the info sessions in you’re interested in participating! Complete as many rounds as possible in 12 minutes of:75 pound Shoulder press, 4 reps75 pound Sumo deadlift high-pull, 8 reps75 pound Front squat, 12 reps Welcome Holden Durling & Thoughts From Mom & Dad On March 13, 2013, at 5:30 a.m., Jake and Caitlin welcomed Holden Durling into the world.  Weighing in at 9 lbs, 2 oz and 21 inches long he’s made his presence known!  We are more than happy for you both, congratulations! Jake and Caitlin were nice enough to share their thoughts on the impact of CrossFit before and after the Holden was born. While it’s easy to focus on the day to day workouts and hour in the gym each day it’s a great reminder that...Read more

Proceed through the sequence below completing as many reps as possible in 17 minutes of:40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possibleREST 5 MINUTES, then:Complete as many rounds and reps as possible in 10 minutes of:115 pound Shoulder to overhead, 5 reps115 pound Deadlift, 10 reps15 Box jumps, 24″ boxREST 5 MINUTES, then: Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-ups Gym Uniforms We are excited to announce that on May 1st we will enact a new policy at CrossFit Roots.  All members will be required to complete all workouts in the newly designed CrossFit Roots Gym Uniform.  The uniform will consist of t-shirts, shorts, and shoes.  Athletes will be able to choose their own neutral colored socks, sports bras, and underwear.  A...Read more