Press5-5-5-5-5then4 rounds for time of:Row 500 metersRest 3 minutes Thank You! Thanks to everyone for a great turnout at the annual family picnic and shop anniversary party last Sunday!  It’s been a great year and we are very excited about what we have planned for you this fall! Happy Friday!Read More

In teams of three, with only one partner working at each station at a time and in a set rotation:Complete five rounds for time of:Row 300m10 burpee box jumps (20″)15 slam balls (30/20)All partners complete five rounds of the above working in a follow the leader rotation. Commercials at the 2014 CrossFit Games CrossFit has...Read More

For time:95-lb. thrusters, 30 reps20 GHD sit-ups400-meter run95-lb. thrusters, 20 reps30 GHD sit-ups400-meter run95-lb. thrusters, 10 reps40 GHD sit-ups400-meter run All Things Olympic Weightlifting Update! There is a lot going on in the Olympic Weightlifting World at Roots! Roots Summer Oly Meet We are less than two weeks away from the Roots summer Oly Meet!  More than...Read More

3 rounds:Row 20 cals20m handstand walk Xtreme Eating Awards The Center for Science in the Public Interest recently released it’s Xtreme Eating Awards for 2014.  It’s their list of the top food bombs available throughout chain restaurants across America. “When French toast is ‘Bruléed,’ fries are ‘bottomless,’ and steaks are now garnished with not just...Read More

Complete as many rounds as possible in 20 minutes of:185-lb. hang power cleans, 3 reps6 strict ring dips9 box jumps, 30-inch27 double-unders Are You an Abstainer or a Moderator? Seven years ago I found CrossFit and shortly after CrossFit I found the Zone and Paleo Diets – and the combination changed my life for the...Read More

Helen3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Helen Please join us in congratulating Lindsay Whitcher on the birth of her third baby!  Grant David Whitcher was born today at 3:44 pm weighing in at a whopping 10 pounds 13 oz! Mom and baby are doing great!Read More

Deadlift 3-3-3-3-3 The Fittest Congratulations to Rich Fronning and Camille Leblanc-Bazinet on claiming their title of the Fittest on Earth.  Rich, The Champ, claims his 4th consecutive title and Camille takes the podium’s top spot for the first time. Rich has been at the top for awhile and fought hard to keep his title, but Camille’s...Read More

For time:3-minute handstand hold100 squats50-meter handstand walk100 squats30 handstand push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.   Last day of the 2014 CrossFit Games Exciting stuff going on on the leaderboards at The Games. We’ll be watching...Read More

Run 1 mile for time. (individual)Then,In teams of 2: 2 rounds of:2 min DUs2 min wallball2 min pull-ups2 min burpeesRest 2 min, repeatOnly one partner working at a time.  Teams of Two  Read More

AMRAP in 15 minutes:15 DB squat cleans50 Double-unders  The 2014 CrossFit Games are ON Check out the live stream on ESPN 3. No Cable? No Problem, we’ll have it on at the shop. You can find archives of all of the Masters events at games.crossfit.com  Read More