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 can do that here.  Android users must update to version 2.3.0 or greater. You can do that here.  Anyone not using the latest versions by January 15th, will not be able to access SugarWOD on their phones. Don’t let this happen! Note: If you’ve updated your SugarWOD app in the last three months, you should have the most recent version and your use won’t be interrupted.  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 needed. Have fun.   Read more