Benchmark Make-up! 

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats  
OR
“Diane”
21-15-9 reps, for time: 
Deadlift (225 lbs / 155 lbs) 
Handstand push-ups 
OR
If you happened to do both Benchmarks this week, come on in and Trevor has something for you too!

Jess flying high and looking good on rope climbs.

Jess flying high and looking good on rope climbs.

Benchmark Make-up!

This week’s programming included two of the Yearly Benchmark Series workouts - Cindy and Diane.  Today’s workout allows you to choose to do one or the other if you didn’t get one in this week.

If you happened to do both Benchmarks this week, don’t worry, we’ve got you covered.  Come on in and Trevor has something for you too!

Questions?  Post to comments.

Chris Hinshaw is Coming to Roots! 

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
Diane is part of the yearly benchmark series.  Log it!

Chris Hinshaw talks to Jason Khalipa.  Chris has coached many notable CrossFit Games athletes including Matt Chan, Camille Le-Blanc Bazinet, and

Chris Hinshaw talks to Jason Khalipa. Chris has coached many notable CrossFit Games athletes including Matt Chan, Camille LeBlanc-Bazinet, and Lauren Fisher.

Chris Hinshaw is Coming to Roots!

We are SO FREAKIN’ EXCITED to welcome the one and only Chris Hinshaw to Roots on SATURDAY, JANUARY 3RD from 11-3pm for his Aerobic Capacity Seminar.

Chris Hinshaw has made his name in the CrossFit world as an endurance coach for the CrossFit athlete.  He is the endurance coach to a number of Games athletes including Jason Khalipa, Camille Leblanc-Bazinet, Matt Chan, Lindsey Valenzuela, Alessandra Pichelli, Dan Bailey, Lauren Fisher, Neal Maddox, Pat Barber, Garret Fisher, Gretchen Kettleberger, Rory Zambard, and Cole Sager.

He has a proven track record of helping those who can’t run, go long, or use their energy efficiently improve those areas to further their CrossFit capacity.

Registration for this seminar is limited!  Sign-up will open this weekend and the link will be posted on the blog.

A little bit about Chris:

A former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.

Coach Chris has been a CrossFit athlete for almost 6 years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course certified, Certified Rocktape Doc, NC Lab Scientist, and coach at NorCal CrossFit. 

Questions?  Post to comments. 

Lance and Suerte Featured in the Box Magazine 

For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps

Check out this month's edition of The Box Magazine!

Check out this month’s edition of The Box Magazine!

Lance and Suerte Featured in the Box Magazine

While flipping through the pages of this month’s Box Magazine you might notice a familiar face.  Our very own Lance Sokol, co-founder of Suerte Tequila, is featured in this month’s issue.

We’ll have it out on the coffee table by the couches.  It’s a good read!

Congrats Lance!

Women’s Only Program 

Split Jerk
5-5-5-5-5

The Women's Only Program is 100% CrossFit.

The Women’s Only Program is 100% CrossFit.

Women’s Only Program

Free Beginner Class January 12th @ 10:30 am
On-Ramp begins January 19th

Are you or a lady in your life interested in CrossFit? Have you tried boot camps and other training programs but didn’t get the results you wanted? Or have you considered trying CrossFit but find the environment intimidating or the need to get in shape first? Our Women’s Only Program is a perfect place for women of all ages and athletic abilities to explore their athletic potential and experience the empowerment of CrossFit.

Grab a friend and come see what we are all about at our Women’s Only Free Class on Monday, January 12th at 10:30 am.  Sign-up HERE.

We are also kicking off our winter On-Ramp course on Monday, January 19th. It will meet M-W-F @ 10:30 am through January 30th. The cost is $150 and limited to 6 women. The course is required for new CrossFitters to join the program, details and sign-up are available HERE.

The Women’s Only program meets weekdays from 9:30 – 10:30 am. For more details please visit our webpage HERE.

Questions? Please email Ali, Women’s Only Coach.

Winter Apparel Orders are IN. 

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats 
Last done September 23rd.  Cindy is part of the Roots Yearly Benchmark Series.

Thanksgiving Day team fun.

Thanksgiving Day team fun.

Winter Apparel Orders are IN.

Beginning today, winter apparel orders are available for pick-up at the front desk.

If you placed your order on Square, you can pick-up your order and receipt.

If you placed your order via paper at the front desk, you’ll need to pay for your items at pick-up.

The new stuff looks GOOD.  We’re excited to see everyone rock the many different colors of hoodies!

No 12:30pm Class and Open Shop 2:30-4:00 

Weighted Pull-ups
5-5-5-5-5-5-5-5-5-5 reps

No 12:30pm Class and Open Shop 2:30-4:00

Please note, there will be no 12:30pm class today.  Open Shop is moved to 2:30-4:00pm.

And, rapper Rick Ross lost 100-lbs doing CrossFit and dieting.  Check it out in the video above.

 

 

Ryan Takes First! 

For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

Congratulations Ryan!

Congratulations Ryan!

Ryan Takes First!

Congratulations to Ryan who took first place at the Alpine CrossFit Holiday Weightlifting Meet on Saturday.  He hit meet PRs in both the snatch and clean and jerk!

Sunday Class Schedule and Open Shop 

12-9-6 reps for time of:
315-lb. deadlifts
Bar muscle-ups

Sugar, set up nicely to roll over the rings.

Sugar, set up nicely to roll over the rings.

Sunday Class Schedule and Open Shop

Group class today at 9:30am only.  Open shop to follow from 10:30-12:30.

Erg Challenge classes as usual – 9:00 and 10:00am.

Holiday Party 2014! 

Free Beginner Class TODAY at 11:00am!  Come learn what CrossFit is all about and how to get started at Roots in the New Year.  

Extra Kids and Teens Classes TODAY – Kids at 9:15am, Teens at 10am

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wallball

The Photo Booth got a pretty neat upgrade this year.  Come snap your holiday pictures with your favorite crew of athletes!

The Photo Booth got a pretty neat upgrade this year. Come snap your holiday pictures with your favorite crew of athletes!

Holiday Party 2014!

Come one, come all to the Roots annual Holiday Party!

The party starts at 6:00pm at the shop.  Please bring a drink to share.  And don’t forget your dancing shoes!

Cocktail hour starts at 6:00pm.  Dinner served shortly afterward.  Dancing and more festivities to follow.

And don’t forget about the photo booth and raffle!  Lots of great holiday prizes raffled off throughout the evening.

Questions?  Post to comments. 

This Weekend’s Festivities! 

“Jenny”

Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

Come rain, shine, snow, or heat - get in your workout.

Come rain, shine, snow, or heat – get in your workout.

This Weekend’s Festivities!

We are so excited to see everyone this weekend at the Holiday Party!

Saturday – regular class schedule

Saturday Evening – the party starts at 6pm!  Please bring a drink to share!

Sunday – class at 9:30am, Open Shop from 10:30-12:30

Questions?  Post to comments.