For time:30 Handstand push-ups40 Pull-ups50 Kettlebell swings, 1.5 poods60 Sit-ups70 Burpees Cleans, Hang, and Power What!? Ever get mixed up with the many kinds of cleans we do at the shop?  Read on to learn the differences. Clean An exercise that moves the barbell (or object) from the floor to a racked position across the deltoids.  The athlete receives the bar in a full squat. Hang Clean In the hang clean, ‘hang’ designates the start position of the bar.  The exercise starts with the athlete standing upright with the barbell in hand. To execute a hang clean, the athlete lowers the bar down the thighs, explodes upward into full extension of the hips, knees, and ankles, and receives the bar in the racked position. Power Clean In the power clean, the word ‘power’ designates that the athlete can receive the bar above a full squat position.  In this exercise the...Read more

For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Gil the Spider from Nicole Gibson on Vimeo. Have you met Gil?  Gil joined us a few months back and while he’s strong, he’s also super agile!  He brings a whole new meaning to bridge walking!  Check out the video.Read more

“Paul“ Five rounds for time of:50 Double unders35 Knees to elbows185 pound Overhead walk, 20 yards One Year Anniversary Festivities The CrossFit Roots 1 year anniversary party will take place Sunday, June 27th at 12:00pm.  Stay tuned for details this week on the location and event!Read more

“Nicole”AMRAP 20 minutesRun 400m Max rep pull-upsTrack rounds and total pull-upsRead more

Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Paleo 2.0 Potluck It’s here!  The Paleo 2.0 Potluck dinner is tonight from 5-7pm.  Bring your favorite Paleo dish share and chat with other athletes who have passed up grains, dairy, and sugar for the past two weeks. Sprinkling in New Classes – Post answers to comments. 1. Are you interested in any of the following specialized CrossFit classes?a. Strengthb. Endurance (running and rowing based)c. CrossFit Football (heavy short power-based workouts)d. Olympic Weightliftinge. Skills/gymnastics (kipping, muscle-ups, handstands) If you are interested in attending olympic weightlifting or strength-specific classes, please post to comments answers to the following questions: 2. Would you like to attend 1 or 2 Olympic weightlifting classes per week?a. Oneb. Two 3. At what times are you able to attend an Olympic Weightlifting class?a. Weekday – 8amb. Weekday – 11:30c. Weekday – 12:30d. Weekday – 6:00pme....Read more