For time: 20-calorie bike 165-lb. clean and jerks, 20 reps 20-calorie erg Hey there, Athletes! SugarWOD has recently upgraded its mobile app. In order to continue using SugarWOD, all users of the mobile app on Android and iOS need to update to the latest version before January 15th, 2017. iOS users must update to version 3.5.0 or greater. You...Read More

Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Score loads and time in L-sit hold. Join us for regular class schedule today through Thursday!Read More

After Holiday Partner Throwdown AMRAP 20 Minutes: In teams of 2, follow the coach’s instructions and do the workout. Read More

CrossFit Roots will be closed today. We will be open tomorrow with classes at 8, 9, and 10am!  Read More

Team Elizabeth Expanded In teams of two: Run 400m 42-30-18 Squat Clean (135/95) Ring Dip Run 400m Both partners will run the 400m simultaneously. Partners can start working on the cleans and ring dips when both partners are back from the run. One partner working at a time on squat cleans and ring dips. Partition reps as...Read More

The 12 Days of CrossFit Roots 1 – rope climb 2 – bar muscle-up 3 – row 50m 4 – handstand push-up 5 – overhead squat (95/65) 6 – burpee box jumps (up and over) 7 – KB swings (24/16) 8 – hang power clean (135/95) 9 – toes-2-bar 10 – wall ball 11 –...Read More

Hang Power Snatch 3-3-3-3-3  Read More

21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses  Read More

Please Note: The 12:30pm Group Class is cancelled for today (Monday) only.  In teams of two, row for distance, for 42 minutes. For this workout, the row time for each team will be split evenly.  P1: 1 minute P2: 2 minute P1: 3 minute P2: 4 minute P1: 5 minute P2: 6 minute …and back...Read More

Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 20 one-legged squats, alternating 10 box jumps, 36-in. box Let today’s 20 minute workout get your mind off the cold!Read More