21-15-9 reps for time:95 pound barbell squat snatchchest to bar pull-ups Olympic Weightlifting Foundations Course Want to gain access to those sweet Olympic Weightlifting classes?  Here’s your chance! Beginning June 1st, CrossFit Roots will offer a 3-week Olympic Weightlifting Foundations Course.  Similar to the CrossFit Foundations Course, the purpose of the sessions are to introduce athletes to the form and technique of the Olympic lifts and get them to the point where they can assimilate into the group training environment specific to the Olympic classes. The course will meet Tuesday and Thursday at 4pm for 3 weeks.  For more information or to sign-up, visit here.Read more

For time: 70 Burpees60 Sit-ups 50 Kettlebell swings, 1.5 poods40 Pull-ups30 Handstand push-ups   CrossFit Roots Info Session – TODAY Please join us today from 11:30 – 12:30 for a informational session on CrossFit Roots. Come in comfortable clothes ready to workout.  In the hour we will cover the basics of CrossFit, how we operate at Roots, answer your questions, and take you through a short workout. We hope to see you here!Read more

1 rep max box jump, then:For max distance, row:3min on, 3min off2min on, 2min off1min on, 1min off2min on, 2min off 3min on Bolder Boulder Are you running the Bolder Boulder?  If so, post your wave to comments.  Maybe there’s another Roots athlete in your wave!  Thanks Boone!Read more

Front squat 3-3-3-3-3 reps Roots Info Session CrossFit Roots will hold a group info session this Saturday from 11:30 – 12:30pm.  In this session we will chat about CrossFit, our program, how to get started at Roots, and introduce you to our style of coaching and workouts.  The session is on us but sign-up is required.  To reserve a space, please email us at [email protected].  Read more

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