The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots The CFR Ascent Program begins January 21st at 6:00pm.  Contact Dave for more info. 5 rounds for time of: 20 L pull-ups 16 ring dips Are you signed-up yet?  For what?!  For the CrossFit Open...Read More

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 alpine climbers. Needs that cannot be addressed in the format of...Read More

DAY 12 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, plan your weekly menu. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. Front Squat 3-3-3-3-3 It’s the final day!  Of course, you can keep any or all of these commitments...Read More

DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already!...Read More

DAY 10 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, hangout in a squat. See below for more info. 3 rounds for time of: 10 dumbbell hang squat snatches, left arm (55/35) 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm (55/35) 5 bar muscle-ups It’s time...Read More

DAY 9 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens. See below for more info. Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Day 9 (to be completed January...Read More

DAY 8 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, do 100 burpees. See below for more info. 4 rounds: 8 deadlifts (60%-70%) 1min max calorie row 1min max slam-balls (20/30) rest 2min Day 8 (to be completed on January 9th and then never again…kidding.  Yay burpees!) Do 100 burpees anytime...Read More

DAY 7 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, plan and prepare a Paleo meal. See below for more info. 4 rounds for time of: run 800 meters 50 wall-ball shots (14/20) It’s Friday!  It’s the end of the week and we all made it so it’s time to do...Read More

DAY 6 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, mark your calendar. See below for more info. Thrusters 3-3-3-3-3-3-3 Ok, you’ve cleaned out your kitchen, you’ve put alcohol and sugar on hold, you’re getting more sleep, you’re being more mindful, you’ve placed your workout into your top scheduling priorities, and...Read More

DAY 5 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat a Paleo salad. See below for more info. Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165/110) Jerk (165/110) This is part of your yearly benchmark series.  Log your score! Now that you...Read More