Parkour Video at Roots

7 1-minute Rounds:In 1 minute or less, complete:100m row20 KB swingsrest 1 minute between rounds Your effort stops exactly on the minute.  Every KB rep short of 20 = 2 mountain climbers before your rest begins. Record time for each round. Fight Gone Bad Fight Gone Bad...

Ski Season!

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:50 Jump and touch40 Squats30 Sit-ups20 Push-ups10 Pull-ups Season Passes Ok folks it’s that time of year again!  Passes are on sale now.  So, who’s...

“Welcome, to the big show.”

In the words of Stuart Scott, “Welcome, to the big show.” “CrossFit Total“Back squat, 1 repShoulder Press, 1 repDeadlift, 1 repPost total to comments. Be sure to check-out Ryan’s rundown of the deadlift below! Deadlift Review Many of us...

Introducing the Strength Class

Back Squat 3-3-3-3-3then:gymnastics skill work including L-sit holds, handstand work, and skin the cats The Strength Class The strength class begins this Saturday at 10:30am. Come train with coach Ryan in unconventional ways to build unconventional strength!  The...

Benchmark Workout “Ryan”

“Ryan“ Five rounds for time of: 7 Muscle-ups 21 Burpees There’s been chatter at the shop about running a 1/2 marathon or 10K this fall.  Anyone interested?  Which distance to you prefer?  Do we want to do a destination race in the mountains, or...