Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
REST 5 MINUTES, then:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
REST 5 MINUTES, then: 
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Gym Uniforms

We are excited to announce that on May 1st we will enact a new policy at CrossFit Roots.  All members will be required to complete all workouts in the newly designed CrossFit Roots Gym Uniform.  The uniform will consist of t-shirts, shorts, and shoes.  Athletes will be able to choose their own neutral colored socks, sports bras, and underwear.  A list of approved neutral colors can be found at the shop front desk.

Some of you may ask, why is this necessary?  Lately, the attire and gear of some athletes has just gotten out of control, and the coaches are the worst!  Odie and Shane now sport lululemon all the time and claim that it’s the only clothing they can PR with.  Nicole spends more time coordinating bright colored clothing pieces (which by the way, never really go together) into so called “outfits” thus taking time and focus away from her actually working out.  Tracie’s clothes are so baggy that she snags the barbell on her clothes making for unsafe situations and Ryan can only workout in his Roots sweatpants.  Lastly, more and more frequently the coaches are working out without their shirts on and sweat flies everywhere.

There are many many reasons why uniforms are beneficial.  Schools all over the US have put them into great use over the years.  Here are some reasons why:

Gym Uniforms Save Time

Athletes who have a set outfit to wear to workout won’t spend time figuring out what to wear or what goes with what or which lululemon top is the cutest when doing squat cleans.  They’ll refocus that valuable mental energy on something more important like how best to tape their hands or how to pace a workout.

Gym Uniforms Level Brand Playing Fields

Reebok, lululemon, LifeasRX, innov-8, Rocktape, Progenex – the brands associated with CrossFit are exploding and with it athletes feel that certain brands give them certain extra super human powers when performing CrossFit workouts.  When your peers wear the same clothing pieces, the only issue at hand is the workout.

Gym Uniforms Identify Athletes with Community

Identifying athletes who belong to the gym will become easier when everyone dresses alike.  You’ll be able to go to Whole Foods or Target and say, “hey, you’re at Roots!” because they’re wearing their cool new uniform.

Gym Uniforms Improve Athlete Safety

When athletes wear simple gym uniforms, clothing malfunctions during workouts are reduced to a minimum keeping focus on the environment and what’s going on.  Split board shorts while squatting and drawstrings that pull out of a synch top will no longer be an issue!

Gym Uniforms Put the Focus on Learning

Gym uniforms are conservative dress.  It takes the distraction away from staring at other athletes and what they’re wearing to focusing on the task of learning.  As summer approaches and everyone wraps up the upcoming food challenge the combination of rock hard bodies and suns out/guns out season can make for a distracting workout environment.

Don’t forget to vote for your favorite uniform!  

And, remember, the spring Get in the Zone nutrition challenge info sessions are this Wednesday at 6:30 am and 6:30 pm. You will need to sign up for one of the two athlete intake sessions on the 8th & 9th, and it runs April 15 through May 15. Check here for  all the info!