Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Quick reminder for parents! Children are not allowed on the shop floor or any of the training space at any time during or around class hours and Open Shop. Ensuring a safe environment is our priority. We understand that the shop can look like a big playground for a child, but please make sure they stay in the couch area while you are in class or doing any accessory work or mobility on the shop floor. This includes during Open Shop. I’m really good at yelling at other people’s children so if your kid simply doesn’t want to hear you out on this matter and you don’t feel like dealing with it, feel free to send...Read more

7pm WOD added to Tuesday nights through the winter months. Starts tomorrow! The Open Tally: 27 athletes “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Nancy is part of the Yearly Benchmark Series. Log your score! As February approaches, it can mean only one thing – The Open is BACK. The Open is a yearly online CrossFit competition consisting of five workouts over the course of five weeks. The top athletes in every region move on to the Regional competitions in the spring and then, if they qualify, move on to The CrossFit Games in July. But for us mortals, The Open is a yearly celebration of fitness and CrossFit. It’s a time to test our fitness, gauge the progress we’ve made over the course of a year, and set new goals for the following year. It’s also just a really freakin’ good...Read more

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! 10 rounds: Power Clean + Push Jerk + Squat Clean + Split JerkRead more

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