CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:30 Double-unders15 Power snatches The Power snatch loads are as follows:Men and Masters Men 45-49, 50-54: 75lbs/35kgWomen and Masters Women 45-54: 55lbs/25kgMasters Men 55-59, 60+: 65lbs/30kgMasters Women 55-59, 60+: 45lbs/20kg For a downloadable PDF of the workout, click here. CrossFit Games Open 11.1 workout instructions – video [wmv] [mov] The CrossFit Open Workout 11.1 Each Thursday Roots will program the CrossFit Open’s weekly workout for all WOD classes.  That means you have MANY options to get in here and do the workout. Here are the answers to questions we have received: What if I am not competing in the CrossFit Open, can I still come to class?Of course! I am not a member of your shop, can I drop-in: Ofcourse!  Provided there is space in the class, we would love to have you. Please visit here to view...Read more

Sign-up for the CrossFit Verve Saturday Open WOD HERE. Three rounds for time of:Run 400 metersKettlebell swing, 25 reps9 Handstand push-ups   The CrossFit Open 11.1 Last night at 11pm we learned the first workout of the 2011 CrossFit Open: 10 minute AMRAPComplete as many rounds and reps as possible in 10 minutes of:30 Double-unders15 Power snatches The Power snatch loads are as follows:Men and Masters Men 45-49, 50-54: 75lbs/35kgWomen and Masters Women 45-54: 55lbs/25kgMasters Men 55-59, 60+: 65lbs/30kgMasters Women 55-59, 60+: 45lbs/20kg This workout will be done in the group WODs all day tomorrow, Thursday.  An even better option would be to stroll down to CrossFit Verve this Saturday for the first MBS/Roots/Verve event! Sign-up for the event will be posted on the CrossFit Verve website today.  Here is a link to their MindBodyOnline sign-up as well.Read more

CrossFit Roots details where to go for important information on the CrossFit Open.Read more

Hang power snatch 3-3-3-3-3 reps ‘Tis the Season Here we go.  Tomorrow kicks off the competition season of CrossFit.  Whether you enjoy CrossFit as a fitness regiment or a sport, the next six weeks will be an inspiring and motivating series of events. Here are the details on how Roots will run the Open in-house on Thursdays Roots will program the Open WOD for all of the group classes on Thursday of each week.  Athletes must sign-up for a regularly scheduled group class.  Within the group classes, we will run heats as needed to cover the judging requirements.  If you are not signed up to compete in the Open through crossfit.com you can still do the workout on Thursday (of course!) but we will not provide you with a judge. Cost: There is no cost through Roots for Roots athletes to do the workouts on Thursdays, although you still must...Read more

21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat  Read more