For total reps7:00 minutes power snatch (135/95)5:00 minutes burpees3:00 minutes double-unders Alice’s Wonderland You walk into the shop and you check the board.  Deadlifts today.  Glancing over the board you see a woman named Alice deadlifted 190 pounds for a 3 rep max.  You later find out that Alice is 5’3″(ish).  Ok, that’s pretty good.  Then you learn that she weighs maybe 115 pounds and every lift was picture perfect.  Ok, we’re catching your attention. But then the kicker – Alice is 54 years old. Over the past four months Alice has come in to her own at Roots front squatting 120 pounds for reps, doing full blown regular kipping pull-ups with no bands, deadlifting 3×190 like it was her job, and we’re pretty sure she has a handstand push-up in her future. Alice has always worked hard and pushed herself but she’s also always kept an eye on form....Read more

CrossFit Roots preps for The Seven with many scaled options.Read more

CrossFit Roots releases the summer 2011 class schedule.Read more

Three rounds for time of:50 Double-unders25 Wallball “2-fer-1s”, 20 pound ball From the vault… the one, the only, Zac Pine on today’s WOD. 4th of July Schedule – CrossFit Roots will run on a weekend schedule Monday, July 4th.Read more

Pics from the June Benchmark Series – Grace posted on Flickr! Team “Badger” In teams of two, complete five rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters The CrossFit Roots FAQ Hey Roots Crew, we need your help! We’re compiling a new athlete FAQ for the website and want to know what you think needs to be included.  What questions did you have when you first joined?  What would have helped you assimilate into the group classes more easily?  And what questions do you still have!! Examples include, but certainly are not limited to: where do I get knee sleeves for Oly, what kind of shoes should I wear for workouts, where do I find the workout of the day on your website, and how much do BooBars cost? Post to comments.Read more