CrossFit Roots debuts the totally redesigned CrossFit Total worksheet.Read more

Back Squat 3-3-3-3-3 reps Pull-ups and How to Read the Workouts At Roots, we do many different kinds of pull-ups.  The most common are kipping pull-ups, chest-to-bar kipping pull-ups, deadhang pull-ups, weighted pull-ups, and L pull-ups.  Below is a run down of each.  When reading the workout, “pull-ups” always IMPLIES that the pull-ups required are kipping pull-ups.  Any deviation from this will be detailed accordingly in the workout. Kipping Pull-ups The kipping pull-up incorporates the gymnastics kip and the pull-up.  The required range of motion for this exercise is chin over bar at the top of the pull-up and elbows coming to full extension at the bottom of the pull-up. This pull-up can be scaled with bands. Chest-to-Bar Kipping Pull-ups The chest-to-bar (or C2B) kipping pull-up is very similar to the kipping pull-up described above, except that the required range of motion is more difficult.  In the chest to bar...Read more

3 rounds for time:500m row3 rounds of Cindy(5 pull-ups, 10 push-ups, 15 squats) Lift Heavy Shit Night Recap OHHHHH YEA. Lift Heavy Shit Night was a blast.  We were graced with the presence of 5 very special heavy lifters and 21 folks came out for the party.  Check out the pictures on the Roots Picasa Gallery. We worked toward a 1 rep max front squat for the day and then socialized with beer and some tasty snacks provided by Molly.  We divided the crew onto four racks and spent time getting to know one another, fueling off of the friendly competition, and lifting some heavy shit. Ryan’s got a deadlift in mind for the next Lift Heavy Shit Night.  Stay tuned! For those who came last night, who hit a new 1 rep max?  Post to comments.  Read more

Roots talks about the benefits of different coaches.Read more

CrossFit Roots asks why vegetarianism is accepted but Paleo is not?Read more