As a team of two:Row 3,000 metersAMRAP 50 burpees / 50 thrusters (45/65)Team score is both total time and reps of burpees/thrusters completed. One teammate rows while the other teammate completes burpee and then thruster reps. Exercises are done in chunks of 50.  Teammates can work at the same time.  Example: Teammate 1 rows while 2 works on 50 burpees and then moves onto 50 thrusters.  Teammates switch jobs and teammate 1 picks up on burpees or thrusters (wherever teammate 1 left off).Read more

Bethany provides a pecan pie recipe.Read more

CrossFit Roots announces networking happy hour.Read more

Roots announces the week of the GHD. Come learn hip, back, hip and back, GHD sit-ups, and glute ham raises.Read more

Snatch balance 1-1-1-1-1-1-1 Wendy masters the band-free kipping pull-up, Ted maintains a healthy CFR attendance three weeks prior to the birth of his first child, Olivia has a BREAKTHROUGH in her air squat, and Alex hangs tough in the WTF Challenge. Things are happening at Roots. Happening. Aligning Strength and Technique Many factors go in to your maximum potential in a lift.  Fueling, sleep, and recovery are a few examples as well as the balance between strength and technique. Take for example the push press.  What factors determine your one rep max in a push press?  Strength is one.  The pure brute strength of an athlete plays a role in the amount of weight he or she can drive overhead.  The other factor is technique, which in the push press includes a solid upright dip (where the chest does not cave forward) and a tight midsection. An athlete can continue...Read more