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 down… P1: 6 minute P2: 5 minute P1: 4 minute P2: 3 minute P1: 2 minute P2: 1 minute Score is total distance rowed by the team.  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

Deadlift 1-1-1-1-1-1-1Read more

3 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Please see below for our modified Holiday schedule over Christmas and New Years. Thursday, Dec. 22nd Regular Schedule and 12 Days of CrossFit Roots Holiday WOD! Friday, Dec. 23rd Classes – 7, 8, 9am and 12pm Open Shop – 7-10am Saturday, Dec. 24th Classes – 8, 9, 10am Open Shop – 8-11am Sunday, Dec. 25th CLOSED Monday, Dec. 26th Classes – 8, 9, 10am Open Shop – 8-11am Saturday, Dec. 31st Classes – 8, 9, 10am Open Shop – 8-11am Sunday, Jan. 1st Open Shop – 10am-12pm Monday, Jan. 2nd Classes – 7, 8, 9am and 12pm Open Shop – 7-10amRead more