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

“Cindy”As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats  OR“Diane”21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups ORIf you happened to do both Benchmarks this week, come on in and Trevor has something for you too! Benchmark Make-up! This week’s programming included two of the Yearly Benchmark Series workouts – Cindy and Diane.  Today’s workout allows you to choose to do one or the other if you didn’t get one in this week. If you happened to do both Benchmarks this week, don’t worry, we’ve got you covered.  Come on in and Trevor has something for you too! Questions?  Post to comments.Read more

Chris Hinshaw comes to CrossFit Roots on January 3rd for the Aerobic Capacity Seminar.Read more

For time:1.5-pood kettlebell swings, 75 repsRun 1 mile1.5-pood kettlebell swings, 75 reps Lance and Suerte Featured in the Box Magazine While flipping through the pages of this month’s Box Magazine you might notice a familiar face.  Our very own Lance Sokol, co-founder of Suerte Tequila, is featured in this month’s issue. We’ll have it out on the coffee table by the couches.  It’s a good read! Congrats Lance!Read more