21-15-9 reps for time of:315 pound Deadlift30″ Box jump Benchmark Series Kicks Off This Thursday! We kick off the benchmark series this Thursday from 5-7 with a classic – Angie.  Remember the Benchmark Series is a month-long Thursday night event for athletes to come in and throw down on the shop-selected Benchmark Workouts.  So, make it a date night, bring the family to watch and hangout, or just sneak away for an extra workout. Athletes can come in from 5-7pm and put themselves into a heat.  We will run heats of athletes through the workout similar to the Open but a little more low key.  This is a great way to up the adrenaline jut a tad and have some fun this summer.  Please remember to sign-up on MBO. Please note: the benchmark series workout on Thursdays WILL NOT be the workout for the entire day. All classes will run...Read more

So you got your log book, now what? Here's a quick walk through of where to keep it, how to label it, and what to record.Read more

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