Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible:Row 500 MetersRun 400 Meters6 Squat Cleans (225/155 lbs)6 Muscle-Ups Work Rest Come on in for a great Saturday exercise session!  Read more

Complete as many rounds as possible in 20 minutes of:10 burpee pull-overs 30 squats60 seconds of handstand hold Women’s Only Free Class and Intro Session Have you, or a woman you know, wanted to try CrossFit but find it intimidating or don’t know where to start? Our Women’s Only Program provides a welcoming and inclusive environment for women of all ages and abilities to experience the the empowerment of CrossFit and explore their athletic potential. WEDNESDAY, SEPTEMBER 17TH, 9:30 AM Join us at the Free Class & Intro session to check out our space and learn more about CrossFit and women’s health. You’ll also get to try a short workout! No experience is necessary. The Women’s Only group classes meet weekdays from 9:30-10:30 am.  An On-Ramp course is required to join.  Click HERE for more details on the program. Have questions?  Email Ali Minton. Read more

Press 3-3-3-3-3thenDeath by C-2-B Pullups Embrace the Fat Check out this recent article in the New York Times – A Call for a Low-Carb Diet That Embraces Fat. We know it resonated with a number of you as a lot of your passed it on to one of the coaches.  Thank you for doing that! Many of you have embraced a Paleo approach to diet during your time at Roots.  You’ve taken it a step further by understanding how your body reacts and performs under specific quantities of carbohydrate, protein, and fat.  While your results have been staggering over the years – lost body fat, increased muscle mass, better blood markers, increased performance, and elimination of the need for certain medications – the mainstream media and science is always out there with statements that tell you you’re doing it all wrong. The following article excerpt should make you smile! “People who avoid carbohydrates and...Read more

10 x 2min rounds of:10 kb swings (24/16)row 200mmax rep wallball shots (20/14)1min rest between rounds Happy 40th to Eric. Not one, but two Roots coaches are now in their 5th decade of life! Happy 40th Birthday Eric!    Read more

Elizabeth21-15-9 reps, for time: Clean (135 lbs) Ring Dips Standard Gym Protocol Ski season is coming and what better way to get in shape than by taking some tips from the pros! Check out this article originally published in Powder Magazine in 2007.  Ok, maybe we don’t want you to workout like this, but it certainly is good for a few laughs on a Tuesday morning!  Thanks Khem for sending it out way! STANDARD GYM PROTOCOL1. Waxing or trimming chest/back hair not manadatory but strongly encouraged.2. Perform 300 push-ups prior to entering gym to “pump” upper body.3. Apply oil every fourth workout (photo days). Use Crisco only when necessary (avoid tanning bed or heat sources).4. When referring to muscle groups, precede with “the” and abbreviate all musculature (i.e. the lats, the pecs, the quads, the glutes). Make them their own entity.5. Interject “the core” and “plyos” into conversation whenever possible.6....Read more