For time: Row 1000m50 Kettlebell swings, 24kg/16kg50 Sit-ups Row 750m 40 Kettlebell swings, 24kg/16kg 40 Sit-ups Row 500m 30 Kettlebell swings, 24kg/16kg 30 Sit-ups Elements Sign-up Information Thanks to everyone who came out to last night’s Free Class and Intro Session.  Details on the Elements Course and sign-up information are available here. Please contact us if you have any questions!Read more

CrossFit Roots holds a Free Class and Intro Session at 6:00pm.Read more

“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