For time:205 pound Front squat, 20 reps30 Box jump, 30 inch box40 Kettlebell swings, 1.5 pood50 Wall ball shots, 20 pound ball Class Times and Coaches We’ve heard the following from quite a few athletes since moving to the double class system (i.e. two WOD classes that start at the same time).  “It’s just so hard to choose!  I feel like I’m picking sides when I have to choose one coach over another.  This isn’t fair!  Do I chose Zac or Shane, or Nicole or Ryan?!” We thought a little explanation and background might quell some of the sign-up woes.  We also wanted to take this time to run everyone through the class sign-up system so we’re all on the same page. First and foremost, the coaches don’t see the new system as a class sign-up competition of any sort.  And we don’t feel bad when we’re the coach with...Read more

“Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The Open Kicks Off in 17 Days.  Are You Signed Up? By now, we might sound like a broken record as many classes start or end with, “have you signed up for the Open?” We ask because we care.  Because every year we have lots of athletes who regret not signing up and participating in this fun and challenging yearly event.  If you’re not familiar with The Open, it’s CrossFit’s online worldwide community event.  The entry point for Regionals and the Games, it’s also a place for athletes to come together once a week and all throw down on the same workout as every other CrossFitter – in the world. For details on the...Read more

21-18-15-12-9-6 and 3 rep rounds for time of:35 lb. (25lb) Dumbbell burpee, hang squat clean, thrusterrow 250m between every roundAthletes do not have to clap above head on burpee but must jump and have both feet leave the ground.  Athletes can move from bottom of squat in hang squat clean straight into thruster. Sweet or Savory? If you’re going to eat bad food, which direction do you lean – sweet or savory?  And what does that meal usually look like?  Post to comments.Read more

“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