“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats Benchmark Workouts Explained It’s not uncommon to hear that a person’s first introduction to CrossFit was the workout Cindy.  Cindy is one of the benchmark girls workouts.  Benchmark workouts are one of the ways we gauge athlete progress.  Read on for more information on the benchmark series of girls and heroes. The Girls 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) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts...Read more

With a continuously running clock…1 C&J on the minute, 2 on the 2, 3 on the 3…for as long as you can go (135/95) Fuel Your Journey Make-up Date The Fuel Your Journey Make-up Intake Session will be Tuesday, October 4th at 7:00pm. Please plan to be here for 1.5 hours.  This schedule is only for participants who cannot make the Kick-off Session on Friday, October 7th. Click here to challenge details! 9 spots remaining.Read more

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets. Fuel Your Journey Challenge Update The Fuel Your Journey Challenge is just a little more than a week away.  The challenge is limited to the first 30 participants and we are a little over half full at this point in time.  Sign-up soon if you intent to participate. How can I learn about the challenge? Read the posts from September 19th and September 20th for more information. What if I can’t make the kick-off event? We will offer one evening kick-off make-up session during the weekdays PRIOR to the kick-off on Friday.  We will announce the exact date and time tomorrow on the website.  Otherwise, athletes can schedule a private session with a coach to get in the required intake information.Read more

Four rounds for time of:Run 400 meters95 pound Thruster, 15 reps15 Pull-ups Log Book Pre-Order Starts Today The official CrossFit Roots Log Book is now available for pre-order at the shop.  We think tracking your progress is a vital component to any goal whether it be performance, nutrition, or a combination of the two. How do I purchase a log book? Simply go here to pre-order your log-book on MBO.  Books will arrive on or before October 10th. Do I have to pre-order? No, but we can’t guarantee we’ll order any extras.  If you really want one, go ahead and pre-order it now.  Pre-order price is $18.00, $20.00 after pre-order. Check out the contents of the log books!: Daily WOD pages to track each workout (this is the bulk of the book) Personal Records section for recording benchmark workouts (they’re all listed!), running and rowing times, and weightlifting maxes Paleo/Zone...Read more

In teams of two with 1 person working and the other resting complete 4 rounds:400 meter run 20 Kettlebell swings 10 DB HPC (25/40)All exercises must be unbroken – you cant put the kettlebell or dumbells down until all reps are completed.  Partners switch off EVERY exercise to complete the workout.  Example: Round 1 – Partner 1 runs, Partner 2 KBS, Partner 1 DB HPC, Round 2 – Partner 2 run, Partner 1 KBS, Partner 2 DB HPC First Day of Fall = Ski Season is Coming Yesterday marked the first day of fall which means it’s time to start thinking about your ski season.  Where do you plan to ski this winter?  Ski, board, XC, or skate?  Will you get a pass?  If so, where to. Post to comments.Read more