“Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely 3 minutes between rounds. Barbara Check it!  Barbara can be a beast and a drag of a workout or it can be an insanely epic CrossFit experience!  The goal of this workout is for you to move!  Read below for scaling options and pick the one that sounds most like you. Men’s/Women’s RX20 Kipping pull-ups, 30 full push-ups (from toes), 40 abmat sit-ups, 50 air squats– This is the option for you if you have been CrossFitting for 6 months or more AND can do 1 set of 20 unbroken kipping pull-ups in a row without coming off the bar. Scaled Option 1:  10 kipping pull-ups, 15 full push-ups (from toes), 40 abmat sit-ups, 50 air squats– This is the option for you if you can do 10 kipping pull-ups in a row without coming off the...Read more

Seven rounds for time of:75 pound Thruster, 12 reps9 Toes-to-barRun 200 meters with a 20 pound medicine ball You’re Invited. If only there were a holiday party where you could dress to the nines, sport your hot CrossFit body, drink amongst friends, incorporate a foam roller into your dance move, make-out with your significant other in a dark corner (or someone you just met), and hear the latest creations of the one and only DJ Double Under. Oh wait…there is. If you haven’t already, mark your calendars NOW for the 2012 CrossFit Roots Holiday Party – Saturday, December 15th. The Evite will hit your email inboxes today.  Please RSVP as soon as possible and by December 11th. Details here:  Who: Roots athletes and their familiesWhat: The Holiday Party of the SeasonWhen: Saturday, December 15th, 6:30pm – wheneverWhere: Club RootsWhy: Because while those legs were made for squatting, they were also...Read more

Processed Food Blows challenge results.Read more

Open Shop10:30am-12:30pmOpen to members only. Sign-up on MBO. Big Week Ahead Stay tuned this week for lots of great information including the Processed Food Blows and Oly meet wrap-ups, the Holiday Party Evite, the 100K row Challenge kick-off, and the holiday schedule for December/January. Have a great rest of your Thanksgiving holiday.Read more

“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles.Report rounds completed for each of the 5 cycles. More Spaces Available for the 100K Row Challenge. Good news!  The 9am 100K Row Challenge has sold out so, Lauren has added a second training group at 10AM! We have opened an additional 10am session for the Holiday Challenge Training Program. Sign up is available on MBO. Click here to read about all the details of the challenge including training group times, program outline, workouts, and Lauren!Read more