5 rounds for time:5 box jumps (40/32″)10 pull-ups10 wallball (20/14)10 KB swings (24/16kg)Decrease box jump number by 1 rep each round.  For example, Round 3 would begin with 3 box jumps. Updates New t-shirts are IN.  Check them out on the fencing above the front desk.  Order one for pick-up here. Sign-up for Ryan’s Winter Olympic Weightlifting Program is now available for sign-up HERE.  For more details on the program, visit here.Read more

2/3rds TotalBack squat, 1 repShoulder Press, 1 repathletes may choose low or high bar back squat.  all CrossFit Total Rules apply.  athletes get 3 attempts at each lift.  period. Read up on The CrossFit Total HERE. Gearing Up for a 1 rep Max Back Squat First of all, get your head in the game. Forget about everything else that is going on in life and focus on this one lift thats happening right now. Ready? Good. Approach the bar and place your grip slightly wider than shoulder width. Step under the bar, but DON’T LIFT IT. This is a HEAVY load, so let’s get prepared. Standing in a quarter squat under the bar pull your shoulder blades back. Act as if you are trying to make them touch. Slide your grip inward as close to your shoulders as you can. Tighten every muscle in your back and turn those elbows...Read more

Three rounds for time of:Row 1000 metersRun 800 metersOption 1: perform individuallyOption 2: complete in teams of two.  If done in teams of two, must complete row in 250 increments and run in 200m increments (trading off with partner) It’s a HoliDAY (not a HoliWEEK or HoliMONTH) The holidays are a wonderful part of the year, but it would be silly not to acknowledge their ability to derail all the good stuff you’ve worked hard for over the past year. From holiday parties (ok Roots can take some responsibility), school celebrations, and gifts of food, to the overall feeling of celebration the weeks surrounding the holidays can send us into a downward spiral of missed workouts and consecutive evenings of overindulgence that last well beyond the season. For many, food is an integral part of holiday celebration.  Food is fuel but it also has cultural significance and the holidays highlight...Read more

Happy Holidays from all of us at CrossFit RootsRead more

Five rounds for time of:20 Pull-ups30 Kettlebell swings, 1.5 pood40 Double-unders Holiday Pictures! Did you know that Roots has a Flickr account with many photos from the past few years?! You can visit it here. Also! – Nicole has made her 2011 year end project to upload ALL of the photos from Roots’ history.  Stay tuned!Read more