Overhead squat3-3-3-3-3-3-3Ring dips3 sets, max reps More Than a Workout Your daily hour at CrossFit Roots is more than the Workout of the Day.  It’s a carefully planned session that consists of any combination of warm-up, mobility, skill and technique practice, the workout, and a warm down.  Sure, we all want to get to the action but it’s the before and after part that will enable you to perform at your best when it counts.  Foam rolling – yes, it hurts, but it’s great for you and will enable your glutes to fire like magic in a deadlift.  Inch worm, yes – it’s easier to bend your knees to get your feet back to your hands, but hamstrings that are as tight as guitar strings will fail you in the end.  Whether a sport specialist or generalist, both types of athletic training require maintenance.  Be good to your body and...Read more

For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups CrossFit Roots Happy Hour Friday, February 26h from 4:30 to 6:30.  Hope to see you and the fam at the shop!Read more

For time: Row 1000m50 Kettlebell swings, 24kg/16kg50 Sit-ups Row 750m40 Kettlebell swings, 24kg/16kg40 Sit-ups Row 500m30 Kettlebell swings, 24kg/16kg30 Sit-ups REMINDER: Post your Class Schedule Survey answers to yesterday’s comments.Read more

MONDAY 7AM and WEDNESDAY 11:30AM added to schedule. Three rounds for time of: 50 Double-unders 50 Good mornings Changes and additions are coming to the class schedule.  Please list your first and second choices for additional group class times. Post to comments this way:1. D2. A Please choose from the following options:A. 6AMB. 8AMC. 9AMD. 10:30AME. 4PMF. 7PMRead more

Sound nutrition or not?Read more