We’re Making Things Easier

Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only.  At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After...

Frozen Dead Guy Days Tryouts Wednesday!

Athletes Signed Up for The Open: 97 Sign-up HERE. For time: 9 bar muscle-ups 21 push jerks, 115 lb. 7 bar muscle-ups 15 push jerks, 115 lb. 5 bar muscle-ups 9 push jerks, 115 lb.  Don’t forget! Tomorrow at 5:30PM is the Frozen Dead Guy Days COFFIN RACE tryouts...

The CrossFit Total – Monday and Tuesday

On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Post reps completed for each exercise, and total reps completed to comments. That’s right, on...

The CFR Ascent Program

Registration for the 2016 CrossFit Open begins today!  Sign-up.  More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and...

Local Places for Last Minute CrossFit Gifts

“DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps DG is part of the Yearly Benchmark Series. Log your score! You’re just two days away and wondering...

Farewell Katie!

Split jerk 3-3-3-3-3-3-3 reps We are sad to announce that Katie’s two month stint at Roots is almost up! Katie came to us in September to help out on the coaching staff during Shane’s recovery. Katie, you have been an awesome addition to the Roots staff...