Complete as many rounds as possible in 10 minutes of:10 box jumps, 40-inch box20 one-legged squats, alternating The Women’s Only Program Turns 3! Last month, the Women’s Only Program turned 3! It’s hard to believe how quickly time has passed since we started with just a handful of ladies new to CrossFit three years ago. The program has morphed over the years into a group of nearly 20 strong and supportive women!  Thank you all for your continued support, enthusiasm and dedication to this special program. We wouldn’t be where we are today without you. To many more years! This month, we will be offering a FREE Women’s Only Class on Monday, September 21st at 10:30 am. This is a perfect opportunity to try CrossFit and learn about our Women’s Only program. We will also talk about CrossFit and why it’s important in women’s health. No CrossFit or exercise experience is necessary! Sign-up is available HERE.  ...Read more

Deadlift 10-5-3-1-1-1-3-5-10 reps Squatember is HERE. Yesterday we announced some fairly big news – that the entire month of September is (air) Squatember. You can read all about it here.  Squatember will consist of a few things. First, we will do the air squat in 1-2 workouts each week. In addition, we will do some for of the air squat in warm-ups each day. Finally, we’ll also post articles on this beautiful movement that informs us so much of a person’s ability to move and control their own body.  Today’s article is the original squat article written by Greg Glassman himself – Squat Clinic from December of 2002.  “The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.” This article highlights the points of performance one should strive for in their...Read more

Hortman Complete as many rounds as possible in 45 minutes of:Run 800 meters80 squats8 muscle-ups Squatember  The Benchmark Series comes to an end this month. Never fear, it’s coming back in October and we’ll release the new workouts and structure next week. But it’s not as if we’d leave you hanging for the month of September!… We are pleased to present – (air) SQUATEMBER! Last week the gym did The Chief which included many air squats. I was at the gym over the span of five different group class hours. As I scanned each class and looked at the quality of the air squats in front of me I was pissed, frustrated, and confused. Why the hell were my athletes’ squats (veteran and newbie) poor? How could this be?! I can walk into the gym on a heavy back squat day and see gold medal depth everywhere. I can coach...Read more

For time:135-lb. snatches, 50 reps Regulating Personal Trainers Does anyone have the right to tell you how to exercise? Does anyone have the right to tell your personal trainer or coach what methods she can utilize to improve your fitness and help you reach your goals? New regulations being written in the District of Columbia could define who is licensed to practice as a fitness instructor. And that definition will most likely not include the CrossFit method. The regulation and licensure of personal trainers is a important topic in the CrossFit and fitness world. Read the Washington Post article to learn more.  In the Nation’s Capital, a New Business to Regulate: D.C.’s Personal Trainers  For consumers in the District — and eventually Massachusetts and other states where registration or licensure is under debate — regulations could cause some gyms to close while owners and trainers obtain suitable certifications. Such state registries or...Read more

René 7 rounds for time of:Run 400 meters21 walking lunges15 pull-ups9 burpees If you have a 20-lb. weight vest or body armor, wear it. Vote For Googs Yesterday we asked for input on the music at Roots. Googs volunteered to put together a LONG playlist that would span 5:30am to 8:00pm at the shop. He needs 50 votes to get it the thumbs up. Who’s in?Read more