NOTE: 7AM class on Fridays just added to schedule!

4 sets dead hang pull-ups
Sets 1 and 3 are max rep dead hang pull-up (use bands if needed)
Sets 2 and 4 are jump to bar and 2 second negative for same number of reps done for max effort (use bands if needed)
1&2: pronated grip, 3&4: supinated grip

5 rounds for time:
24 lateral jumps over 1-16″ barrier
16 push-ups
8 heavy KB swings
Rest 1 minute between rounds

First, a few congratulations are in order. Congrats to Jenna and Ben Dodge who were married this weekend in Bozeman, MT.  Jenna and Ben are the owners of Bridger CrossFit.  Jenna played a significant role in the creation of CrossFit Roots and she and Ben are wonderful friends and colleagues.  Also, big ups to Eric’s sister Stefanie for getting her first pull-ups without bands.  Stefanie CrossFits out of CrossFit Marina in Southern California.  We are so excited for you!

Stay tuned in to the blog this week!  Details provided on a number of Upcoming Events:

– Paleo Challenge, Winter Edition
– Movie Night: Every Second Counts
– Ladies’ Night
– Guys’ Night
– The Strength Class

But first we have to take care of the lost and found.  A number of items have found a new home at the shop.  Please claim your lost item this week as they will disappear on Friday.  Athletes are permitted to keep Olympic Weightlifting shoes and hand grips at the shop and that’s it.


Lost and found items: 1 wind breaker with initials JP inside, 1 Bethany Beach zip-up hoodie, 1 Hanes zip-up hoodie, 2 pairs gloves, 1 men's Timex watch (that beeps often), 1 wool half zip, 1 black scarf/shawl, 1 athletic full zip jacket, 3 beanies, 1 baseball cap, 1 pair sunglasses