Complete as many rounds as possible in 20 minutes of:Row 250 meters25 Push-ups     2011 Roots’ Happy Holidays, Welcome to the New Space, Grand Opening, Member Appreciation, Thank You For Bearing With Us During the Transition, New Years Kick-Off, Because We Like to Party, Party! Are you ready to party?  The CrossFit Roots annual holiday party is just around the corner. Come help us rock out 2011 and celebrate with the awesome community of Roots athletes and families.  This year’s party is set to be the shindig of the year.  We’ll have a photo booth, dance floor, a very very special DJ, and some other fun surprises. When: Wednesday, December 21st at 6:00PMWhere: at the shopAttire: Dress it up, or not, you decide, just make sure your shoes allow you to boogieFood and Drink: We’ll provide the meat and some drinks.  Please bring a side and drinks to share. The...Read more

Complete as many rounds as possible in 15 minutes of:15 foot Rope climb, 2 ascents20 Wall ball shots, 20 pound ballRun 200 meters  Read more

Back squat10-10-10-10-10Use the same weight for all 5 sets. Finally! Most often we post at 5:00am on the dot.  But sometimes we let the suspense escalate to epic proportions.Read more

Five rounds for time of:5 Hanging ring extensions (right arm + left arm = 1)5 Forward rolls5 Backward rolls45 pound Sots press, 10 reps I Will Be Able to do That Check out the video above.  It’s Boz doing yesterday’s workout from a few years back.  Some folks left the shop yesterday feeling pumped at the progress they have made over the past year on their handstand walking.  Some left thinking how will I ever be able to do that? Have you ever left the shop and thought, I will never be able to do (blank) only to prove yourself wrong a few months down the road?  Post to comments.Read more

225 pound Deadlift, 21 repsHandstand walk 21 meters225 pound Deadlift, 15 repsHandstand walk 15 meters225 pound Deadlift, 9 repsHandstand walk 9 meters Oly Foundations and Power Hour The Olympic Weightlifting Foundations Course starts tomorrow evening.  It meets on Tuesday and Thursday evenings at 5:00pm for two weeks.  The course teaches the form and technique of the Olympic lifts.  After completing the course, athletes can attend the Olympic Weightlifting classes offered on Monday at 6:00pm, Wednesday at 11:30am, and Wednesday at 5:00pm. Olympic Weightlifting Foundations Course 2Start date: December 6thMeeting days and times: Tuesday and Thursdays at 5:00PM for two weeksCost: $100 Sign-up here. For more information on the course, read here! ALSO! – we’ve added a second Power Hour to the schedule at 7:00pm on Tuesdays!  Read more