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

CrossFit Roots announces its September free class.Read more

2 Rounds:20 Ring Rows20 Ring Dips20 Strict Pull-Ups20 Ring Push-ups Paleo Kits Are In! Did you pre-order Paleo Kits?  If so, they’re available for pick-up at the shop.  Please come with check or cash and talk to a coach about getting your bag.Read more