Push Press (Week 11)then,For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents Girls Week! Get excited.  Next week is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts.  That’s right, […]

2012 CrossFit Games Track Triplet Workout:Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters Free Class Tonight and Fall Schedule Curious about CrossFit?  We have a free class and intro session tonight at 7pm.  Space is limited.  Reserve a spot here. AND…introducing the fall schedule!  Welcome 6:00am 5 […]

Deadlift 1 rep max.First, work split snatch technique for 20 minutes. Hello Split Snatch. In the 2012 CrossFit Games athletes were required to do a split snatch with alternating legs.  Are you set in your right or left sided ways?  Ever try to brush your teeth with the opposite hand?  Try it out and get […]

Backsquat (week 11)Handstand walk 90 yards for time. Sanitas Happy Hour and Endurance Fall Session Reminder!  Today is the Sanitas Happy Hour.  Meet at the trailhead at 5:00pm.  Read all the details about this hike/run/walk social and happy hour to follow.  You don’t want to miss out! AND…don’t forget about the fall session of the […]

Open Shop.10:30-12:30.Open to members only. Sign-up on MBO. Reminders! * Sanitas Hill Climb and Happy Hour is TOMORROW (Monday).  Details here.  Don’t miss out on this fun social event. * Endurance Fall Session sign-up is open now.  Details here.  * Fall schedule kicks off August 20th!  Be sure to look over MBO carefully for new […]

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar Three Year Anniversary Party Evite. The 3-year Anniversary Party and Member Appreciation Picnic EVITE went out this past […]

Deadlift (Week 10)then, 5 minute AMRAP:5KB swing5 push-ups10 KB10 push-up…add 5 reps to each round for the five minutes. Endurance Happy Hour is Monday! Don’t forget!  The first inaugural CrossFit Roots Endurance Team happy hour is MONDAY!  This event is open to all Roots members and will be a great evening event. Check out the […]

3 four minute rounds of:row :30 seconds / rest :30 secondsrest exactly four minutes between rounds Helicopters Athletes are like helicopters, tons of flying time and very little maintenance.   CrossFit, hiking, biking, running, paddle boarding, water skiing, skiing, snowboarding – we do it ALL!  But for every hour of activity do you work through […]

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups A Squirt of Dopamine. Last week’s issue of The Week featured a cover story titled “Technology: Is it Making Addicts of Us All?”  The article highlights the psychological impacts of our obsession with technology including cell phones, computers, the internet, […]