5 rounds, each for time, of: Run 800 meters Rest 3 minutes Beginning Tuesday, August 6th we will expand Open Shop Hours to the following weekly times, listed below. We are excited to offer this added gym time and hope you will use it to get in skill and practice work or make up a workout that you missed. Please do note that some of the times listed below overlap with 1-3 group classes that are going on simultaneously at that time. Group classes (including specialty classes, closed programs, and kids/teens classes) will always take the priority for gym space and equipment. If you’re not sure if there is space to do something, please be sure to ask a coach in advance of starting your workout. We also recommend that you limit small group workouts to Open Shop times outside of regular group classes. The foundation and design of our program at Roots has...Read more

10 rounds for time of: 3 deadlifts 1 back tuck The 2nd Annual Harvest Hoedown is going down on Saturday, October 15th at CrossFit Roots and we are looking for volunteers! A kickass staff of volunteers helped this premier event run smoothly and we are looking for volunteers to help us again this year. We will need folks to judge, score, setup/breakdown, greet competitors, among other tasks. If you prefer not to judge, we can definitely use your help elsewhere. It is an all-day event, however you do not need to be available for the entire day to volunteer. Email Shane for more information or to sign-up. Want to be a competitor but still looking for a partner? We’ve added a Harvest Hoedown Partner Finder sheet to the community board at the shop. Write down your information and/or check the board for a potential partner. Don’t forget, early bird team entry of $120 ends on Thursday, September 1st!...Read more

21-18-15-12-9-6-3 reps for time of: 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. Check out this video on the Glute Ham Developer (the GHD) that features Josh Everett. If you want to use the GHD in workouts, we want you using the GHD on a consistent basis before and after class. The Glute-Ham Developer.Read more

Push Press 5-5-5-5-5 Push press 5×5 is part of the Yearly Benchmark Series. Log your score! Suppose that everything you needed or wanted to accomplish in a day (or week or month) had a finite total. In other words, you had a 5-gallon bucket from which you had to fit all of your work and life responsibilities as well as your hobbies, long term goals, personal relationships, obligations – everything. With a finite total capacity for all of life’s demands and enjoyments, there has to be a give and take in each area so that it all fits in the bucket. For example, if you spend more time working, you inevitably have to pull time from another area – say, working out or cleaning your house. Oftentimes when people want to improve an area of their life, they first think that they need a bigger bucket – a 10 gallon bucket for example. While...Read more

Annual Shop Closure (Thursday-Sunday) Have you checked out the Roots Flickr page? You’re probably in it somewhere, and it goes all the way back to 2010. It’s a perfect lazy Sunday activity so check it out!Read more