Take 15 minutes to find your 1 rep max power clean.then3 rounds for time:400m run5 deadlifts4 power cleans3 front squats2 thrusters1 push-press We Love Your Children, But Let’s Keep Them Safe Hey Roots Crew, Over the past few weeks we’ve begun to see more and more children at the shop either hanging out while Mom and Dad workout, coming with their parents to Open Shop, or tagging along to the Thursday Night Throwdowns. We invite you to bring your kids along but unfortunately, we can not under any circumstances let them onto the training floor. Children are more than welcome to hangout in the couch & athlete cubby area while their parents workout but may not go on the training floor, use equipment, or workout with their parents. We appreciate you cooperation in this safety matter.Read more

Broken Angie40 pull-ups40 push-ups40 sit-ups40 squatsrest three minutes30s of eachrest two minutes20s of eachrest one minutes10s of each What Did You Have For Breakfast? Hey!  As you sit here reading this post are you happy with your nutrition for the day so far?  Are you sitting there reading away while munching on 3 hardboiled eggs, an orange, and a few macedemia nuts or are you feeling stuffed and lethargic after giving in to the coffee shop muffin and latte? The old adage that breakfast is the most important meal of the day has a lot of truth.  How we start our day has tremendous impacts on how we act and react to situations in the rest of our day.  Start the day off well and you chances of success are greatly improved.  Don’t believe me?  Think about it from the opposite end of the spectrum.  When was the last time...Read more

REMINDER!: NO Open Shop next Sunday.  CrossFit Roots will be hosting the Coaches Prep Course on Saturday and Sunday. Open Shop10:30am-12:30pmOpen to members only.  Sign-up on MBO. SUBMIT YOUR CrossFit Open scores HERE by 5pm TONIGHT. We can not submit your scores for you.  You must log-in to your CrossFit Open account and submit your score.  All scores must be in by this evening.  So do it NOW.  Thanks.Read more

12 minute AMRAP:1 C&J1 round Cindy2 C&J 1 round Cindy3 C&J1 round Cindy…continue up ladder as high as you can go.  95/135Read more

OHS 3X10 on 3 minutes rest7×3 power cleans at 60% on 60 seconds rest CrossFit Silver: What is Health? Well… Health is being able to support daily activity without asking for assistance, relying on oneself to till the land and the knowledge to cook healthy meals, being able lift your grandchildren to kiss their cheeks, support and maintain the shelter in which you live, and not having to rely on loved ones to help you when it’s potty time! —That’s all I want, Zac Life is what you do with it. We all have aches and pains, but that should never stop us from moving. What we are used to in our daily lives defines our health and fitness. Being able to maintain our work capacity as we age gives us the opportunity to support our life. Beginning in March, we introduce the CrossFit Silver program.   The purpose of...Read more