21-18-15-12-9-6-3 reps for time of: Ring dips 115-lb. overhead squats Ladies of Roots! Are you either currently pregnant, thinking about having a baby, or recently had a baby and wondering how to continue your CrossFit journey through kids? If you answered “yes,” we invite you to join Nicole and Ali on Tuesday, November 17th at...Read More

Sumo deadlift 5-5-5-5-5 reps Bench press 5-5-5-5-5 reps This past week, Emily and Sam welcomed their first little one into the world! Dakota Rose Gaard was born Oct 29, 2015 at 10:27am weighing in at 7 lbs 10 oz. They are doing great and came home from the hospital early this week. With the birth of Dakota –...Read More

3 rounds for time of: Row 500 meters 21 burpees 95-lb. thrusters, 12 reps We are proud to introduce to you – The 2016 Benchmark Series! The benchmark series was born in late 2014 and the first year of the series wrapped up in September of 2015. We all know that CrossFit is constantly varied,...Read More

Jerry For time: Run 1 mile Row 2K Run 1 mile Jerry is part of the 2016 Benchmark Series – log your score – and check the blog tomorrow for the debut of the entire workout list! For the second year running, Yasmeen Sokol took home the Crocktoberfest Cup. She won with a splendid carnitas...Read More

For time: 10 box jumps, 42-inch box 10 bar muscle-ups 20 kettlebell snatches, 1.5 pood 20 one-legged squats, alternating 30 toes-to-bars 30 overhead squats, 75-lb. barbell 40 GHD sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 triple-unders Want your kids to eat more vegetables? A recent study at Texas A&M found a surprisingly simple...Read More

We apologize for any inconvenience but we will not have water at the shop (toilets, showers, etc.) from 11-3pm today in an effort to fix the leak in the wall.  Push Press 3-3-3-3-3-3-3 reps WHO: YOU! Come celebrate fall at the annual Crocktoberfest. Come and enter a crock pot meal in the annual competition (register...Read More

Take 40 minutes to establish a 1 rep max snatch and a 1 rep max clean and jerk. Partition your time for each lift as desired.  In sticking with CrossFit Roots tradition, check out the Jimmy Kimmel “I told my kids I ate all of their Halloween candy.” This video is the original, and our...Read More

Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re...Read More

Press 1-1-1-1-1-1 then load 75% of max press on the bar 3 sets of: max rep press + max rep push press + max rep push jerk For each set, perform max reps strict press. When you fail to take bar overhead, change to push press and perform max reps of push press. When you fail...Read More

5 rounds for time of: 45-lb. barbell overhead walking lunges, 50 feet 21 burpees Let trailing knee gently kiss the ground on each lunge. The 2015/16 Benchmark Series kicks off November 1st, 2015. Where will you be?Read More