Snatch3-3-2-2-2-1-1-1-1-1 reps Roots Fall Oly Meet The final weightlifting meet of the year is almost upon us! Be sure to mark your calendar for November 16th to come join the fun and check out the action. This meet is split into 2 flights, women’s and men’s. The women will lift first and begin at 10am.  The men will lift immediately […]

Complete as many rounds as possible in 15 minutes of:Row 250 meters25 Push-ups The Dunk Tank is BACK! Today and tomorrow we host hydrostatic dunk tank testing as part of the fall food challenge and for any Roots member interested in their data.  The test gives you your weight, lean body mass, and percent body […]

Don’t forget!  Meet at the Centennial Middle School track for this morning’s workout at 9:30am! “Tosh”Run: 3x ( 200m + 400m+ 600m) Rest the exact time it takes you to do each interval in each set. Example: 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run […]

Scavenger Hunt! Meet at The Cup at 8:30am for a challenging way to utilize your fitness this morning! Scavenger Hunt Saturday Meet at The Cup at 8:30am this morning.  After your team completes the course, get a drink coupon from Stefanie and enjoy a coffee at The Cup on us!   And don’t forget, Sunday […]

DON’T FORGET!  The annual Scavenger Hunt is SATURDAY.  Read this POST.  Sign-up on MBO.   1000m row then 3 rounds: 15 push jerk (135/95) 10 burpees Happy Type II Diabetes Thursday! We know, we know  Those CrossFit coaches just take this whole “no sugar” thing WAY too seriously.  Can’t we just let everyone enjoy their […]

Article pulled from the vault on preparing for a one rep max back squat.

21 Deadlifts (255/155)Handstand walk 21 meters15 Deadlifts (255/155)Handstand walk 15 meters9 Deadlifts (255/155)Handstand walk 9 meters The Erg WOD is back! Coach Lauren is back and brought the erg WOD back with her. Starting next week, Wednesday at 5pm, you’ll be able to get your row on. Welcome back Lu!