Please read below for Friday class updates and Thanksgiving schedule. Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Friday and Thanksgiving Schedule You asked for an occasional weekday Open Shop time during normal class hours and here it is!…this Friday we will host one Open Shop from 11:30-1:30pm.  Come in and hit a workout you’ve missed or work on something you need just a little time to yourself with.  This will not become a standard Open Shop time so take advantage of it if you can! We WILL be open over the Thanksgiving holiday weekend!  We will host classes in the AM on Thursday, Friday, and Saturday of the Thanksgiving holiday.  Plan for some good (long) fun!Read more

Reminder: Please reply to the Annual Member Survey if you plan to do so.  We will close responses Wednesday. Clean, 1 repBench press, 1 repOverhead squat, 1 rep Silliest CrossFit-Inspired Photo Contest We’re looking for YOUR PICTURE.  CrossFit can be hard, challenging, and effective yet there is no doubt that it’s also fun, crazy, and sometimes even downright silly.  So, we’re looking to play up the lighter side of this thing called CrossFit with this month’s photo contest. We’re looking for the silliest CrossFit-inspired photo.  Do something sporadic or stage your photo.  Dress up in costume, or not.  Tell a story or make us say “what the f&%@!?”  No rules really apply. Again, we’re looking for the SILLIEST CrossFit-inspired photo. All photo entries are due by Wednesday, November 23rd.  We’ll announce the winner the following Monday.Read more

In teams of two: Part 1: 150 wallballmax rep burpeePart 2: 1 mile wall ball carrymax rep KB swingBOTH partners may be working at the same time but on different exercises.  Must complete Part 1 before moving on to Part 2.Read more

“Tabata Something Else”Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.  Score is total reps from all 32 intervals. The Roots Trident Connection Nicole’s Mom is a member at Trident CrossFit in Alexandria, Virginia and Karin’s sister also recently joined that crew out east.  Dizon stopped in just recently for a quick workout before a conference. Do you have a friend or family member that CrossFits somewhere else around the world?  If so, where?  Or, have you dropped in at another affiliate while on the road for work or fun?  Post to comments.Read more

CrossFit Roots links to an article in the Daily Camera about BracketLabs and its decision to incorporate CrossFit into it's startup.Read more