“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

Members rate their sugar addiction.Read more

2012 CrossFit Games Track Triplet Workout:Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters Free Class Tonight and Fall Schedule Curious about CrossFit?  We have a free class and intro session tonight at 7pm.  Space is limited.  Reserve a spot here. AND…introducing the fall schedule!  Welcome 6:00am 5 days a week, a midweek open shop, and a 3:00pm on Fridays among a few other tweaks.Read more