CrossFit Roots does Pick Your Benchmark Friday.Read more

DOWNLOAD YOUR CROSSFIT TOTAL WORKSHEET HERE. Tabata bottom to bottom squat, run 1 mile Be sure to sign-up for The CrossFit Total this coming Tuesday and Saturday.  AND come prepared with your worksheet.  It’s going to a blast. Great turnout last night for the Sectionals Prep meeting.  Remember to email Nicole by Friday if you are IN!Read more

DOWNLOAD YOUR CrossFit TOTAL WORKSHEET HERE. “Randy”75 pound Power snatch, 75 reps for time. Sectionals Prep Meeting Are you ready for Sectionals?  Are you interested in Sectionals but need to find out more?  Tonight’s your night! Come to the Sectionals Prep Meeting tonight at 7pm at the shop. The CrossFit Sectionals is a community event that will most likely take place in the comfort of your own affiliate. So come find out what it’s all about.  You’d sign up for a local 5K, so come check this out! Here’s the outline for the meeting: – The CrossFit Sectionals: What we know so far– The Training Program for the next 8 weeks– Developing your training program– Strengths/weaknesses and what you need to focus on – Team qualification for RegionalsRead more

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