The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open!  First throwdown is February 26th! EMOTM, 30min: Minute 1 – calorie row Minute 2 – burpees over rower Minute 3 – wallball (20/14) Minute 4 – toes-to-bar Minute 5 – rest Your score is total reps combined. Starting on Monday, January 18th, the Middle School and High School Programs will have a new schedule. Email Trevor if you have any questions. Also, on Monday, January 18th, which is Martin Luther King Jr. Day, all Kid and Teen classes will be at their regularly scheduled times (listed below). The schedule is updated on MBO. Mondays 4pm Teens Weightlifting (Invite Only) 5pm Middle School and High School Tuesdays 4pm High School Wednesdays 4pm High School Thursdays 4pm High School 5pm Middle School  Read more

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots The CFR Ascent Program begins January 21st at 6:00pm.  Contact Dave for more info. 5 rounds for time of: 20 L pull-ups 16 ring dips Are you signed-up yet?  For what?!  For the CrossFit Open silly!  It’s your chance to be a participant in a worldwide competition where your CrossFit prowess will be tested.  Last year 157 Roots athletes participated and the Open as a whole consisted of 273,000 athletes from all around the globe!  Each year it gets bigger and bigger. We’ll continue to post more and more information on how it will go down but for now you can rest assured that every Friday night Roots will be throwing down on whatever Castro throws at us that week.  As in years past we’ll have raffles, food, and fun!...Read more

Registration for the 2016 CrossFit Open begins today!  Sign-up.  More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of the climbing gym or crag. The program is built to supplement standard climbing training because actual climbing is irreplaceable. In the sessions we will focus on a number of elements including: Strength training and olympic lifting to build power and coordination. Core strength and stability, an essential component to strong climbing. Metabolic conditioning to build speed and endurance. Injury prevention through targeted exercises and mobility. The program meets on Mondays and Thursdays at 6:00pm. Each session is one hour long. They are designed and coached by climber and CrossFit coach, Dave Lee. Everyday will bring...Read more

DAY 12 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, plan your weekly menu. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. Front Squat 3-3-3-3-3 It’s the final day!  Of course, you can keep any or all of these commitments going as long as you want, and today’s challenge keeps it alive for another week. Day 12 (to be completed January 13th) Spend 30 minutes planning your food for the next seven days. Research meals online. Make a list. Go to the grocery store and get the needed items. Make it happen for the next seven days. Planning for a week can be intimidating so here are a few tricks I’ve learned over the years. Make enough of every recipe so that you have leftovers. Make a big breakfast casserole Sunday night and that should...Read more

DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already!  We’ve addressed our nutrition, sleep and workouts over the past 10 days and today we’re going to change gears a bit and address our mental health. Day 11 (to be completed January 12th) Go for a walk – find 15 minutes to fit it in. This could be during your lunch break, when you get home, or after your workout. Now, because all of you are CrossFitters you’re probably going, “welll this isn’t going to be hard”, and that’s fine.  “Hard” was never the idea. Making time to go for a walk gives priority to...Read more