For max reps:KB swing (24/16)SquatBurpeeSquatKB Swing1:00 per round. The CrossFit Total. It’s coming and We Want YOU. The CrossFit Total is this Thursday.  It will be the workout for both the group classes and the Cool Cruel Summer Series. If you come to do the CrossFit Total in a group class you will do TWO of the THREE lifts only.  You will do the press and then the deadlift OR backsquat. If you come to do the CrossFit Total at the Cool Cruel Summer Series you will move through and do all three lifts. This is the ONLY opportunity to do The CrossFit Total this year.  Come get it done! What is the CrossFit Total you ask?  It’s the sum of your 1 rep max press, backsquat, and deadlift.  Read all about it here. Read more

Open Shop.10:30-12:30Open to members only. Sign-up on MBO.Read more

“Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Laughter. Lately I’ve been thinking we need to laugh a bit more.  Don’t get me wrong, we need to go hard as fuck in workouts and train with the mental focus of a elephant, but a little laughter before and after is a nice counter balance. Luckily, my brother sent me two hilarious links which will kick off the Roots Funnies.  We’ll post something each week. Here’s the first: Dogshaming Post to comments if you laugh out loud.Read more

“Grace”Clean and Jerk 135 lbs (95lbs)30 reps for time Saving Boobs. Hopefully the post title caught your attention! On September 15th THREE teams of CrossFit Roots women will compete in the Girls Gone RX competition in Denver, Colorado.  Naturally, the goal is to kick some ass but also to rule the fundraising competition benefiting Barbells for Boobs. No small deed, important cause and your help is sincerely appreciated.  And here’s the exciting news! Quish & Co. will match donations made to the Roots team website up to $2,500! Come out to support the following women in this fun 1-day competition: Nicole Christensen Tracie HolcombLucie ZikovaLaura MunroTiffany OngPaula CreevyHillary HarrisShayna LarsenMeredith Harris Click here to donate.  And thank you! (100% of net proceeds collected from ALL fundraising events will support BARBELLS FOR BOOBS.  Also, the site is a little dark, scroll down past our names and look for the white “Donation...Read more

“Nasty Girls“ 3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps Nasty Girls I believe I’ve watched this video 100 times.  This is CrossFit’s finest doing the workout named Nasty Girls. The video used to play to two different songs.  The songs were changed probably because of music rights issues.1. Nasty Girl, by Nitty2. Hate Me Now, by Nas If you want the full original experience, do the following. 1. Open up the Nasty Girls and Hate Me Now links in two separate windows.  Get past the advertisement on the first one and then click pause.2. Turn the volume all the way down on the Nasty Girls CrossFit video.3. Click play on the Nasty Girls music video, and then click over to the Nasty Girls CrossFit video and click play.4. When that song ends, click over to the Hate Me Now video and play that5. Watch until...Read more