Three rounds for time: 50 squats7 bar muscle-ups135 pound hang power snatch, 10 reps 2013 Winter Oly Club. Come get your Oly on at the Roots Weightlifting Club. There are several changes for this new cycle including: – Third workout per week (optional), programmed for completion at open shop. – Club training sessions are extended to 90 minutes (60 minutes of Oly and 30 minutes of strength work).  The strength component is not mandatory in order to participate in the program, if you can only come for an hour (5:30 p.m. to 6:30 p.m.), you can still come! – Coaches Eye emails and feedback sent to athletes Here’s what you need to know: WHEN:  Monday and Thursday 5:30-7:00pm.  Optional third workout per week. COST: $240 members/$300 non-members DATES: Program runs from January 21st through April 4th, 2013 OLY MEET: April 6, 2013 SIGN-UP HERE. See you on the platforms!Read more

“Michael” Three rounds for time of: Run 800 meters50 back extensions50 sit-ups How is Your Resolve? Statistics say that only 8% of Americans succeed in keeping their New Year’s Resolutions. I also read a statistic this morning that said 80% have given up on their resolution by January 20th. To me, that sounds like there was not much resolve around those resolutions in the first place. Nicole posted last week about showing no mercy when purging your house of the holiday splurges that crept in over the holiday season. Did you act on it? Have you relentlessly kept the refrigerator and pantry and pie hole free of all the crap that limits how you look, feel and perform? Don’t let your splurges turn into habits. Don’t be one of the 80%.Read more

In teams of two:AMRAP 12 minutes:2 front squat2 thruster6 toes-to-bar Pick Your Partner Have you ever noticed how partner workouts make you push just a little bit harder? Meet someone new today and make them work just a little harder.Read more

Three rounds for time of: Run 200m7 push presses, 70lb DBs14 ring rows Get Ready…The 2013 Open is Coming Who is the CrossFit Open, what does it do, why does it work, when does it happen? Each year CrossFit Roots participates in the Open, the CrossFit Community’s online competition and launching point to the CrossFit Games. Athletes, whether they register or not, end up doing all of the workouts because we do them in group classes. Despite encouragement, pleading, begging, and downright “pleeeeaaaaassssing” from the the coaches, athletes are hesitant to register and decide not to.  Then, two weeks into the Open athletes come up to us and say, “oh this is so much fun, I wish I would have registered!” Don’t let this happen to you! All those questions and more answered beginning next week.  Read the posts on the Open.  Know what’s going on.  Don’t miss out.Read more

Complete as many rounds as possible in 20 minutes of: 5 chest to bar pull-ups 10 wall ball shots (20/14)15 KB swings (24/16kg) January Newsletter Link The January 2013 Newsletter hit email inboxes yesterday.  If you missed the info, click here to be up to date! And check out these great upcoming events and programs including the 2013 CrossFit Open! January 7th – CrossFit Endurance Pre-Season Training Don’t let January and February pass you by.  Start your spring training with a consistent and focused program that is snow and lack of motivation proof.  Click here for program details and sign-up.  Three spots left. January 7th – Olympic Weightlifting Foundations Gain access to the Olympic Weightlifting classes and Roots Oly Club by taking this 4-session course with our very own Ryan Landis.Click here for Foundations details and sign-up. January 7th – Women’s Only On Ramp Want to get started with the Women’s Only Program...Read more