For time:30 handstand pushups40 pull-ups50 kb swings (1.5/1)60 sit-ups70 burpees Shop Happenings! It’s hard to believe that it is almost February! There is a lot going on in the next few weeks. Take note below and look for the newsletter coming out this week for all the details, but here is a preview. Tonight:...Read More
7 rounds:1 power snatch + 3 overhead squatsRest 60 seconds Shane’s Top 4 Reasons for Competing in the Open. Now that you know what the CrossFit Open is, lets talk about why you should compete. Many athletes feel like they’re not good enough to compete in the Open, BUT today we hope to...Read More
10-9-8-7-6-5-4-3-2-1BurpeesPullupsRun 100m between rounds Planning Your Meals for the Week? In case you haven’t heard, nutrition is kind of a big deal around here. When I’m organized and on top of my game, I like to have a meal plan for the week. The week runs smoother and I only have to make 1 trip...Read More
“Elizabeth”21-15-9Power CleanRing Dips Congrats and Welcome Back! Jed and Ian are back at Roots after completing the Fire Academy training program. Ian was voted “Top Gun” of the entire recruiting class and both represented Roots well throughout their training. Give them a “high five” next time you see them. Good luck gentlemen as you transition...Read More
EMOTM for 15 minutes:1 Hi-Hang Snatch + 1 Snatch Pushing Through Injury. Being injured is no fun. At Roots, we do everything we can to avoid it. We nitpick technique; scale judiciously; and spend the extra time to address our mobility issues. But sometimes, it rears its ugly head even in spite of our best...Read More
CrossFit Open WOD 12.4 Not sure what that means? Come on in and we’ll show you! Embrace the Unknown. We talk a lot about “constantly varied” here. This week’s workouts have been no exception. But we all have biases. Some of us like heavy lifting days; others crave the short intense met-con or the long...Read More
“Lynne” Five rounds for max reps of:Body weight bench pressPull-ups Meet a Coach: Get to Know Blaine Roots recently welcomed Blaine to the coaching staff. While he is working on learning every Roots athlete’s name, we wanted to give you a chance to get to know him as well. Here is a glimpse into his...Read More
Push Jerk: 8-8-8Front Squat: 3-3-3-3-3 Miss Manners…Part 2 For our next installment of Miss Manners, we have a guest columnist whom many of you may have encountered before. This week she addresses a topic that is relevant to CrossFitters new and old. Dear Cindy, Just the other day I was doing my favorite WOD, your...Read More
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Here Comes the Open! The CrossFit Games are to CrossFit what...Read More
“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Sunday Morning Inspiration We all have different reasons for the work we put in at the shop. For some, it is competing;...Read More
