For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

The CrossFit Roots September Newsletter hit email Inboxes this morning at 8am.  Hot off the press this newsletter is sure to get you ramped up and excited to be a part of CrossFit Roots.  In this month’s issue we gave details about our Grand Opening, prepped everyone for the Paleo Diet talk with Dr. Loren Cordain, debuted the schedules for the September and October Foundations Courses, and profiled athletes and couple (with 2 kids!) Scott and Blakely Graham.

Schedule changes!  A reminder that our new schedule will take effect on Monday, September 21st!  The new schedule is as follows:
5:45am – M, W, F
9:00am – Saturday
12:00pm – M, W, F
5:00pm – M, T, W, Th
6:00pm – M, T, W, Th

Also beginning the week of September 21st we will ask that everyone sign-up through our online scheduling tool for the classes they want to attend.  If it sounds complicated or annoying, fear not!  It’s quite simple and we think you might actually like it.  To get everyone prepped for the transition we’ll hold scheduling demos at our shop throughout this week.