Three rounds, 15-12-and 9 reps, for time of:135 pound barbell Thrusters45 pound weighted Pull-ups Olympic Weightlifting Foundations Starts Next Week Want to lift like the folks in this video!?  Get in for some Oly madness starting next week! Similar to the CrossFit Foundations Course, the purpose of the seminar is to introduce athletes to the form and technique of the Olympic lifts and get them to the point where they can assimilate into the group training environment specific to the Olympic classes. The Oly lifts develop speed, power, flexibility, coordination, agility, accuracy, and balance.  They are the queens of developing strength in the hips and the transference of strength and power to other sports and activities should make any athlete toss and turn with excitement the night before an Oly WOD.  When performed correctly, the lifts are grace and athleticism in perfect balance.  When performed incorrectly, these technical movements can...Read more

CrossFit Roots welcomes visitors over the Thanksgiving weekend.Read more

CrossFit Roots does Murph.Read more

In teams of five, complete the following 4-part WOD in any order your team chooses.  Score is total time minus total reps.  Teams must complete an entire WOD before moving on to the next: WOD1:Move 250 pounds of sandbags to the other side of the shop and back twice.  All team members and sandbags must negotiate all obstacles. WOD2:Row 500m for timeOnly one team member may be working at a time WOD3:For reps and time:4 laps 45 pound barbell overhead lungeMax KB swings, box jumps, burpeesOne team member lunges around the orange plates.  Other team members work at KB, box jumps, and burpees – only one team member can work on each exercise at a time.  Teams can swap out the barbell lunger.  Score is max reps and time. WOD4:10 minute AMRAPMax rep rope climb and prowler push (95 pounds)Use any rope available.  Read more

100 burpees for time. Holiday Schedule Come on in today for some good burpee fun!  See below for a run down of this week’s holiday schedule! Thursday: classes at 8 am and 9am.  Prepare for some epic pre-Thanksgiving fun. Friday: morning classes at 8, 9, and 10am.  Prepare for a longer effort… Saturday: back to normal weekend schedule – 7, 8, 9am Sign-up on MBO as always.  Read more