Run 3Kupon returning, take 5 minutes (and five minutes only) to find your 1 rep max squat clean Check out the link to the run route above!  It’s pretty straight forward, run east out the path and turnaround at the 49th Street trail exit (just past the two large double industrial buildings on your left). CrossFit Endurance is BACK! Classes start this coming week and meet:Mondays at 4:30pmWednesdays at 12:00pm PLUS – come to the info meeting on FEBRUARY 1ST AT 7PM to find out about the designated CrossFit Endurance program. For more baseline details – READ WEDNESDAY’S POST.Read more

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata 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”.Read more

CrossFit Roots lets everyone know the CrossFit Games Beta site is UP!Read more

“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings CrossFit Endurance is BACK! CrossFit Endurance is Back! Starting this coming week, CrossFit Endurance is back on the schedule. That’s right, we won’t let a little wind and snow keep us down. The plans for CrossFit Endurance at Roots are BIG and we are starting RIGHT NOW! -Is running a half-marathon or a faster 10K on your list of goals? -Is a triathlon in your future? -Have you been frustrated or injured by the long, slow distance training methodology that virtually every other training program utilizes? -Do you want to be the person sprinting in the door after the 4th 400M run in “Kelley” and going right into box jumps? -Is running a weakness that you are ready to attack? If you answered yes to any of these questions, you owe it to yourself to explore CFE....Read more

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Rest & Recovery Challenge and Food Chalk Talk Tonight! Come at 6:00pm to learn about the Rest & Recovery Challenge.Are you happy with how you look and feel?  When’s the last time you hit a PR at the shop?  Are you getting the results you want?  If you answered no to any of the previous questions, come learn how rest & recovery are just as important as fuel and exercise for optimal health and performance. Come at 7:00pm for the monthly Food Chalk Talk.Then, stay afterward or come at 7 for the monthly food chalk talk.  Come learn about how to “eat meat, vegetables, nuts & seeds, some fruit, little starch, and no sugar.”...Read more