1 power snatch EMOTM for 20 minutes. Mobile Hydrostatic Body Fat Testing at Roots – Tomorrow and Tuesday! As part of the Get in the Zone spring food challenge, athletes go through a series of intake measurements including the mobile hydrostatic body fat testing truck.   There are 4 spots left in the spring fuel challenge so be sure to sign-up if you’d like to participate. Sign-up here. If you’d like to have your body fat tested independent of participating in the challenge, you can this Monday and Tuesday.  The cost to individuals not participating in the challenge is $40 for a single test and $60 for a before and after test. DUNK TANK INFORMATION: The mobile hydrostatic body fat testing truck will be at Roots on Monday, April 8th and Tuesday, April 9th. This test gives you your weight, lean body mass, and percent body fat. Reserve your time using the...Read more

REMINDER!: See below for sign-up dates for the Mobile Hydrostatic Body Fat test at Roots. In teams of two,AMRAP 15 minutes: 7 front squat (225/155, from floor) 14 ring push-ups50 DUs   Spring Olympic Weightlifting Meet Today at 11am! The Spring Weightlifting Meet kicks off today at 11AM.  The annual meet becomes the first of a two meet series this year with the second meet on July 13th.  Competitors who lift in both meets will be eligible for the overall man and woman Series Winner and prize recipient. Athlete check-in and warm-up begins at 10AM. Contested lifts are the snatch and clean and jerk. Scoring is by the Sinclair Coefficient. We hope to see you there to cheer on the lifters! ALSO – REMINDER: MOBILE HYDROSTATIC BODY FAT TESTING The mobile hydrostatic body fat testing truck will be at Roots on Monday, April 8th and Tuesday, April 9th. This test gives you...Read more

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