“Fran”21-15-9thruster (95/65)pull-up  What’s Your Bench? Possibly the most well-known CrossFit workout both inside and outside the CrossFit community.  Fran needs no introduction.  In the gym/lifting community, to gauge a friend, colleague, or acquatence’s fitness level one asks “what’s your bench?” In the CrossFit community we ask, “what’s your Fran time?” The first time I did Fran, it took me 11:32 seconds, I used 55 pounds, and did dead hang pull-ups because I didn’t know how to kip.  Five years later my time has dropped to 3:36 seconds with a 65 pound barbell and mostly butterfly pull-ups.  I love returning to this workout each year because, to me, it represents an example of how plateau is not in my future and that continuous hard-earned improvement is. So, what’s your Fran time?Read more

September Foundations Course opens today (Tuesday) at 7AM.  Click here for link to sign-up. Sign-up will go live at 7am. “Isabel”Snatch 135 pounds30 reps for time The Last Cool Cruel Summer For those of you that missed the big announcement posted on the blog last Thursday…we’d like to remention that the last Cool Cruel Summer Series workout will be: THE CROSSFIT TOTAL. Not only will it be the workout for the evening but it will be the workout for all classes that day.  There are a couple differences if you choose to do it during the regular group classes opposed to the evening event.  Read below for details.  What is the CrossFit Total?  Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift.  It is important for everyone to understand why and how...Read more

“Elizabeth”21-15-9 reps of:Clean 135 poundsRing dips Girls Week, Day 1: Elizabeth If you missed the big news last week be sure to read this carefully. Get pumped because this week at Roots is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts. Starting today it’s: ALL GIRLS, ALL WEEK. Today we kick it off with a classic CrossFit couplet – Elizabeth.  A insanely simple pairing of cleans and ring dips, this workout was seen in the final event at the 2012 CrossFit Games. Grab your log book, plan your outfits, and rearrange your work schedule.  Read more

Three rounds for time of: 
clean,135 pounds, 15 reps
21 double undersrest 10 minutesAMRAP 7 minutes7 wallball7 burpee Mark Your Calendars! Hey Roots Crew – check it!  There’s a lot of great stuff happening at Roots in the next few weeks.  Mark you calendars, set your phone alarms, or tattoo the dates on your arm. 1. Girls Week – all benchmark girl workouts all week.  Let’s just say you’ll need your log book – all. week. long.  Read about it here. 2. THE LAST 2012 COOL CRUEL SUMMER – and the workout will be…THE CROSSFIT TOTAL.  That’s right, we just told you the workout (OMG) – almost TWO WEEKS in advance.  We’ll even be doing The CrossFit Total ALL DAY LONG.  In every workout.  You might have a better experience coming and doing it that night though so stay tuned for more details and get ready to come lift heavy shit....Read more

Push Press (Week 11)then,For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents Girls Week! Get excited.  Next week is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts.  That’s right, starting Monday, it’s: ALL GIRLS ALL WEEK. What will we lead off with on Monday?  Who will show up in the mix?  Check out the list here to cast your best guesses in the comments.  The Benchmark Workouts EXPLAINED. You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same)...Read more