“Grace”Clean and Jerk 135 lbs (95lbs)30 reps for time Saving Boobs. Hopefully the post title caught your attention! On September 15th THREE teams of CrossFit Roots women will compete in the Girls Gone RX competition in Denver, Colorado.  Naturally, the goal is to kick some ass but also to rule the fundraising competition benefiting Barbells for Boobs. No small deed, important cause and your help is sincerely appreciated.  And here’s the exciting news! Quish & Co. will match donations made to the Roots team website up to $2,500! Come out to support the following women in this fun 1-day competition: Nicole Christensen Tracie HolcombLucie ZikovaLaura MunroTiffany OngPaula CreevyHillary HarrisShayna LarsenMeredith Harris Click here to donate.  And thank you! (100% of net proceeds collected from ALL fundraising events will support BARBELLS FOR BOOBS.  Also, the site is a little dark, scroll down past our names and look for the white “Donation...Read more

“Nasty Girls“ 3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps Nasty Girls I believe I’ve watched this video 100 times.  This is CrossFit’s finest doing the workout named Nasty Girls. The video used to play to two different songs.  The songs were changed probably because of music rights issues.1. Nasty Girl, by Nitty2. Hate Me Now, by Nas If you want the full original experience, do the following. 1. Open up the Nasty Girls and Hate Me Now links in two separate windows.  Get past the advertisement on the first one and then click pause.2. Turn the volume all the way down on the Nasty Girls CrossFit video.3. Click play on the Nasty Girls music video, and then click over to the Nasty Girls CrossFit video and click play.4. When that song ends, click over to the Hate Me Now video and play that5. Watch until...Read more

“Fran”21-15-9thruster (95/65)pull-up  What’s Your Bench? Possibly the most well-known CrossFit workout both inside and outside the CrossFit community.  Fran needs no introduction.  In the gym/lifting community, to gauge a friend, colleague, or acquatence’s fitness level one asks “what’s your bench?” In the CrossFit community we ask, “what’s your Fran time?” The first time I did Fran, it took me 11:32 seconds, I used 55 pounds, and did dead hang pull-ups because I didn’t know how to kip.  Five years later my time has dropped to 3:36 seconds with a 65 pound barbell and mostly butterfly pull-ups.  I love returning to this workout each year because, to me, it represents an example of how plateau is not in my future and that continuous hard-earned improvement is. So, what’s your Fran time?Read more

September Foundations Course opens today (Tuesday) at 7AM.  Click here for link to sign-up. Sign-up will go live at 7am. “Isabel”Snatch 135 pounds30 reps for time The Last Cool Cruel Summer For those of you that missed the big announcement posted on the blog last Thursday…we’d like to remention that the last Cool Cruel Summer Series workout will be: THE CROSSFIT TOTAL. Not only will it be the workout for the evening but it will be the workout for all classes that day.  There are a couple differences if you choose to do it during the regular group classes opposed to the evening event.  Read below for details.  What is the CrossFit Total?  Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift.  It is important for everyone to understand why and how...Read more

“Elizabeth”21-15-9 reps of:Clean 135 poundsRing dips Girls Week, Day 1: Elizabeth If you missed the big news last week be sure to read this carefully. Get pumped because this week at Roots is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts. Starting today it’s: ALL GIRLS, ALL WEEK. Today we kick it off with a classic CrossFit couplet – Elizabeth.  A insanely simple pairing of cleans and ring dips, this workout was seen in the final event at the 2012 CrossFit Games. Grab your log book, plan your outfits, and rearrange your work schedule.  Read more