3 rounds for time of:Row 50 calories150 double-unders50 walking lunges The Day After Come on into class and get that body moving post-holiday!Read more

No classes today. Merry Christmas Friday Class Schedule:6:30am7:30am8:30am9:30am 11:30am12:30pm 4:00pm5:00pmRead more

Double Time In teams of 2: AMRAP 2min: Squat Cleans (135/95) AMRAP 2min: Push Jerks (135/95) AMRAP 3min: Squat Cleans (135/95) AMRAP 3min: Push Jerks (135/95) AMRAP 4min: Squat Cleans (135/95) AMRAP 4min: Push Jerks (135/95) One athlete works at a time and reps may be split up however the team chooses.  Each team is allowed 2 bars.  Running clock, no breaks between AMRAPs.  Score is total reps. Double Time We know we stated that we would post the food challenge results today.  We’re waiting on a few pieces of information to tally up the group averages.  Stay tuned!Read more

Press3-3-3-3-3Press 3 RM is a yearly benchmark.  Log it!then:21-15-9BurpeesBox Jumps Facelift! – A Paint Job and New Equipment! You may have noticed that shit’s been all over the place on the shop floor the past week (it’s driving Nicole crazy).  But it was for a good reason – we’ve had the entire shop painted!  You’ll notice gray walls, a darker blue wallball line and walls, and soon, orange beams!  Thanks for bearing with us through the update. In addition, last week a nice little Rogue Fitness package arrived at our garage doors.  You’ll see two new assault bikes gracing the shop floor.  We are particularly excited about these pieces of equipment because they will provide options for injured athletes who cannot run or row as well as a fun option for open shop. We also replaced a lot of 10, 15, and 25-lb bumpers that we’re getting loose or wobbly.  You’ll also...Read more

The 12 Days of CrossFit Roots1 – rope climb2 – bar muscle-up3 – row 50m4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit, My Coaches Gave to Me… Today’s the day, come on in for this much anticipated seasonal workout!  Not sure you can do all the movements?  No problem!  We’ll always scale! CHRIS HINSHAW COMING TO ROOTS AND, on Saturday we dropped some awesome news that the one and only Chris Hinshaw will be coming to Roots on January 3rd for a 4-hour Aerobic Capacity Seminar.   Sign-up is NOW OPEN!  Click here to register.  Spaces limited.  Cost: $120. This is a unique opportunity to learn from the man who has helped top CrossFit Games athletes reach the podium by...Read more