Complete as many rounds as possible in 10 minutes of: 20 GHD sit-ups 5 squat cleans (205/135) In an effort to create a better utilized equipment room we’re doing some Spring cleaning in the Fall. In the back of the shop you’ll find a table with Oly shoes and all the jump ropes organized by name on a rack. If anything belongs to you please take it with you next time you’re in, and by the end of this week. Thanks!    Read more

Deadlift 10-5-3-1-1-1-3-5-10 Just as there are more ways than one to skin a cat, there are more ways to scale than bands. So, for the month of November we’ll be eliminating bands as a scaled option for any movement. All scaling approaches have their merits but we tend to stick with bands because of their measurability and repeatability especially when it comes to tracking ones level of overall fitness through workout results. Different strategies allow us to address our weakness from different angles thereby creating a more balanced progression leading to an unassisted pull-up or dip. For some that are down to 1 band, it’s simply our way of being mama bird and pushing you out of the nest to fly. Happy Monday!Read more

Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.  Read more

EMOTM for 15 Minutes: 1 squat clean 1 hang squat clean   Read more

Complete as many rounds as possible in 40 minutes of: Row 500 meters 100 double-unders Hey Roots Crew! Share your love for CrossFit with the world and get rewarded for doing so! Beginning this month and ongoing, we will give you a free month at Roots when you refer a friend. How Do I Bring a Friend to Check it Out? You can bring your friend to any group WOD class on Thursdays. Simply have them show up 15 minutes before the start of the class to sign a waiver and we’ll take care of the rest! We have found that there’s no better way to introduce a friend to CrossFit than in one of our regular group classes. We also offer a Free Class on Sundays at 10:30am. How Do They Sign-up? We start everyone with three personal training sessions or a Group Foundations Course. The group Foundations Course meets Monday, Wednesday, and Thursday at...Read more