Lately some people (who will remain unnamed) have commented on the repetitiveness and musical selection of some of the iPod mixes played at CrossFit Roots.  THANK GOODNESS. I never claimed to be a DJ!  I know, if you hear the mix that starts with American Girl one more time you’ll probably ghost your bar in my direction today during Nancy.  But wait! – here’s the solution.

Starting Monday we’re going to roll out “Be the CF Roots DJ for a Week.”  How does it work, you ask?  Using your own iPod or one supplied to you by Eric and me, you are charged with making 5-6 mixes for use during WODs for one week.  All music is game but remember that the fate of everyone’s performance rests on your shoulders!  If you’re interested in being a DJ choose one of the following dates and post to comments to claim your DJing debut!  Who knows, you may join the ranks of Jam Master Jay some day!  We’ll do another round of sign-ups in a month.

July 27 – Aug 1
Aug 3 – 8
Aug 17 – 22
Aug 24 – Aug 29


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Air Squats

I’ve mentioned this video often.  The athletes in this video are moving with such speed AND accuracy that it looks as if the video was sped up to 1.5X (it was not).  We hammer the main points of the air squat a lot and we do countless reps of this seeminly simple movement constantly reminding you that there is ALWAYS room for improvement.  Can you move like this?