5,000 meter partner row for timeSwitch every 250 metersEvery 250 switch, partner that comes off the erg must complete 25 anchored abmat sit-ups and smile while doing it.Read more

CrossFit Roots does the one rep max thruster from the 2011 regionals.Read more

For total reps7:00 minutes power snatch (135/95)5:00 minutes burpees3:00 minutes double-unders Alice’s Wonderland You walk into the shop and you check the board.  Deadlifts today.  Glancing over the board you see a woman named Alice deadlifted 190 pounds for a 3 rep max.  You later find out that Alice is 5’3″(ish).  Ok, that’s pretty good.  Then you learn that she weighs maybe 115 pounds and every lift was picture perfect.  Ok, we’re catching your attention. But then the kicker – Alice is 54 years old. Over the past four months Alice has come in to her own at Roots front squatting 120 pounds for reps, doing full blown regular kipping pull-ups with no bands, deadlifting 3×190 like it was her job, and we’re pretty sure she has a handstand push-up in her future. Alice has always worked hard and pushed herself but she’s also always kept an eye on form....Read more

CrossFit Roots preps for The Seven with many scaled options.Read more

CrossFit Roots releases the summer 2011 class schedule.Read more