2011 CrossFit Games Regional Workout 1For time:Run 1000 meters30 Handstand push-upsRow 1000 meters Olympic Weightlifting Foundations, Log Books, and Regional Volunteers! Olympic Weightlifting Foundations Course – starts this coming Wednesday, sign-up soon Announcing your ticket to heavy metal, snatches, and clean & jerks.  Ryan’s Olympic Weightlifting Foundations Course will give you access to the Oly classes and a pathway to better your performances in workouts that incorporate these lifts.  The course will meet for three sessions – Wednesday, Monday, and Wednesday from 7:00-8:00pm. Sign-up here. Log Books Log books are in!  If you pre-ordered a book, it is available for pick-up at the shop.  If you’d like to purchase one, CLICK HERE to order it through MBO and pick it up at the shop.  We have a limited supply of extras. Volunteers Needed for the Southwest Regional Skip Miller needs a few more volunteers to work the South West Regionals...Read more

Backsquat5-5-5-5-5work up to a max effort set of five Again Faster Revolution Jump Ropes are in!  Ask at the shop if you’d like to purchase one. Thank You! Thank you for posting to comments your thoughts on the class schedule survey.  If you didn’t get a chance to complete it yet, you have until 1:30 today!  Click here to read the questionnaire and post to comments. We’ll get back to shortly with the updated class schedule!  Read more

If you didn’t see yesterday’s post on the Class Schedule Survey questions, please click here and post to comments! Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold The Hopper Last week we discussed CrossFit’s four models of fitness and detailed the first.  Today, we’ll talk about the second model of fitness – the hopper.  To catch-up check out last week’s post! At CrossFit Roots, we have a lot of fitness.  Yup, there’s a lot of it floating around.  But what exactly are we trying to do with all that fitness?  A lot of you could spout off a number of specific goals you have for your fitness but at the heart of the matter the fact is the design of the program is supposed to prepare you for, well, anything and everything. The idea is that a well-rounded constantly varied program...Read more

For time: 100 double-unders90 hip extensions80 squats70 sit-ups60 walking lunges50 push-ups40 box jumps (24/20)30 wallball (20/14)20 burpees10 pull-upsThanks to CF Calgary for the workout:) Rob, Patrick, and Lauren throw down on 4x100m sprints in the rain. Class Schedule Fun Hi Folks! We’re going to mix-up the class schedule in the following weeks to make some great and cool changes.  We’d like your feedback on a few items please!  Please post your choices to comments by this Wednesday.  Either click the Comments section at the bottom of this post or click the link in this paragraph and scroll down to the comment space.  Thanks!   We really appreciate your feedback! 1. Would you attend an 8:00am or 8:30am group WOD class?A. 8:00amB. 8:30amC. I probably wouldn’t ever attend either. 2. Would you attend an 10:00am WOD class?A. YesB. No 3. Would you prefer the evening classes run on a 4:30, 5:30,...Read more

15min AMRAP:hang power clean & jerk x 6 (65/95)knees 2 elbows x 12mtn climbers x  18Read more