“The Chief”Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles.  Score is total rounds completed.  Athletes will pick-up where they left off in the previous round. Staying Back You’ve probably heard this at some point at Roots, either in the teaching of a movement or in fixing a position off the floor – “pull your knees back.”  When working the Olympic lifts from the floor or from the low hang, athletes tend to allow the knees to slide forward.  This in turn pulls the athlete forward on to the toes and can often also pull the shoulder behind the bar – no good. Check-out the above video with Coach Mike Burgener where he helps an athlete understand the position of leaning back during the first pull and into the second. Next time you’re...Read more

“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatch Call for Judges The 2013 CrossFit Open is just 20 days away.  The start of the Open each year also means a call for judges.  The judging staff of the past few years has put in a lot of hours to judge all of our athletes and we thank them – we couldn’t have run the smooth and timely Throw Downs without you. Are you interested in volunteering to judge one or more of the Thursday Night Throw Downs at Roots?  If so, here’s what we need from you. 1. Complete the Online Judges Course by February 21st.2. Email your passing certificate to Shane and Nicole3. We will follow-up with you to organize. Please note: if you volunteer to judge you will absolutely be able to do The Open workout during the Thursday Night Throw Down.  And the more...Read more

CrossFit Roots welcomes athlete baby Lila Jane Nothwang to the crew!Read more

5 rope climbs200m run4 rope climbs200m run3 rope climbs200m run2 rope climbs200m run1 rope climb Slowing it Down to Get it Right. Many people learn of CrossFit because a friend or co-worker told them about the intense or extreme thing called CrossFit.  Rarely does someone hear about CrossFit via “I found this great program and the mechanics are AMAZING!” But it’s important to remember that CrossFit’s charter is mechanics, consistency, and then intensity.  This progression helps athletes find the healthy balance that is technique and intensity.  Mechanics is knowing what you’re doing when you’re doing it and why you’re doing it.  Consistency is being able to perform the correct mechanics over and over with a high percentage of good reps.  And finally, intensity is being able to perform the movement fast while maintaining proper mechanics and consistency. Learning how to balance technique and intensity is a part of every CrossFit...Read more

Roots describes the details of the annual Valentine's Day workout.Read more