Monthly Free Class & Intro Session is Tuesday at 7pm.  Details here. 10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxGHD sit-up The Roots Competitor Program The RCP is in the house! Just 222 days until the start of the 2014 CrossFit Open. Will you be ready? You’ve seen them working off to the side lifting big, laughing and sweating. They’re at the shop bright and early on Saturdays long before any classes begin. What is this class they’re taking?? It’s not a class, it’s the Roots’ Competitor Program (RCP). Program Overview: The RCP is a program designed for shop athletes who wish to take their CrossFitting a step beyond general physical fitness. It’s for those who wish to make CrossFit their sport of choice. The program takes a strong general physical preparedness program (shop programming, GPP, i.e. CrossFit) and adds exposure, practice, and repetition to movements and athletic...Read more

21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Monthly Free Class & Intro Session is Tuesday at 7pm Hey Crew!  Have a friend you’d like to introduce to CrossFit?  The monthly Free Class & Intro Session is Tuesday at 7pm. Email Stefanie to reserve a spot for you and a friend or sign-up on MBO! And, a note on depth!… An athlete’s depth of their squat is one of those non-negotiables – it must happen or the rep doesn’t count.  As many of you know, we have no problem taking weight off the bar or having you redo a rep if it doesn’t meet this standard. In a similar manner the squat is either below parallel or it isn’t – there’s no gray area. We’re very proud of the squats that occurred on Wednesday’s modified Bruck. You guys know how to squat!Read more

REMINDER!  Today’s workout involves a bike if you choose.  Ride or bring your bike to the shop.  If you don’t have a bike for the workout, no problem, there is an alternative.  Also! – Tuesday is the monthly CrossFit Intro/Bring a Friend at 7pm.  Sign-up on MBO or email Stefanie. For time:Bike 3000 meters75 Kettlebell swings, 1.5 poodRow 1000 meters60 Wall ball shots, 20 pound ballRun 800 meters45 Pull-ups CrossFit Roots Olympic Weightlifting Meet is Today! Today is the CrossFit Roots Olympic Weightlifting Meet.  Come on our and cheer on your fellow athletes.  Saturday classes are shifted by one half hour and will take place at 7:30 and 8:30am. The meet starts at 10:00am.  Athlete check-in and warm-ups begin at 9:00am. We hope to see you there! ALSO! – Have a friend you’d like to introduce to CrossFit?  The monthly free class and intro session is this Tuesday at 7pm....Read more

Overhead Squat5-5-5-5-5 Saturday Olympic Weightlifting Meet Tomorrow is the second meet in the two meet CrossFit Roots Olympic Weightlifting Meet Series.  Come out and cheer on your fellow Roots athletes! Meet Schedule:9:00 AM Check-in/Weigh-in/Warm-up10:00 AM lifting begins Details: Contested lifts are the snatch and clean and jerk. Prizes:Yes!  Winners determined by the Sinclair Total.  Competitors who lift in both meets are eligible for the overall man and woman Series Winner and prize recipient. Questions: Email Ryan LandisRead more

Complete as many rounds as possible in 12 minutes of:10 Burpees25 Double-unders Schedule Updates and a BIKE WOD! Three important announcements:  1. Beginning this Monday, all lunch hour workouts (11:30 and 12:30pm classes) move to 12:00pm.  This means there will be two classes at the 12pm hour. 2. Tuesday Open Shop moves to 1-3pm 3. Saturday’s workout involves a bike if you choose!  Ride your bike to the shop and we’ll give you the lowdown.  If you don’t have a bike or it’s not feasible for you to bring it to this workout, no worries.  Come as you are and we have a non-bike option as well!  Read more