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

January 2013 newsletter.Read more

Getting back on the wagon after the holiday week.Read more

In teams of two: 5 rounds:Partner 1 – max rep bodyweight front squat immediately followed by max rep 3/4 bodyweight push press Partner 2 – Complete the same immediately following Partner 1.Rest 1 min from time Partner 2 finishes We Coach Athletes. At Roots, we don’t train clients, we coach athletes.  It’s a small but important distinction for me both personally and professionally.  2012 has solidified this distinction for me as I have watched our athletes and coaches grow. In the world of fitness, gimmicks, tricks, and easy outs abound.  The perception of a personal trainer or the big box gym elicit thoughts of a purely physical goal.  How will I look, will I be a sculpted figure, will I tone the back of my triceps? We care about how you look naked, yes, but our belief and experience is that a “hot damn!” reflection in the mirror is the default...Read more

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Using Your Fitness in 2012. On a plane ride last week I was moved to the exit row.  Lucky me!  Prior to the flight the flight attendant asked us the standard question about helping in the event of an emergency, and then she asked a question I had not heard before, “are you able to lift 35 pounds?” Thirty five pounds!?  Who can’t life 35 pounds?  As I sat there watching individuals put their carry-on bags in the overhead bins, I had my answer.  A lot of people can’t, or have a really hard time, lifting 35...Read more