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

“Wilmot”Six rounds for time of:50 Squats25 Ring dip Roots throws down on the Marine Corps PFT to give Patrick a worthy send off to Officer Candidate School this summer. Benchmark Series June YOU chose the workouts, now it’s time throw down. The June Benchmark Series will take place on Thursday evenings from 5-7 for four weeks. What is the Benchmark Series?The Benchmark Series is a month-long Thursday night event for athletes to come in and throw down on the shop-selected Benchmark Workouts. How will it work?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 up the adrenaline jut a tad and give athletes the ability to coordinate a workout with a friend. The benchmark schedule is as follows: June 9: Angie June 16:...Read more

Today’s workout involves some of the following:running, pulling, pushing, hanging.  please wear the right shoes! Open Shop Beginning last week, Roots kicked off Sunday Open Shop. Open Shop is just what it sounds like, free time at the shop to work on your weaknesses, get in a workout, or log some all important maintenance! CrossFit Roots will offer Open Shop on Sundays sometime between 10 and 2 for a period of 2 hours.  We will post the exact Open Shop times each week in MBO. Athletes are required to sign-up for Open Shop and can come anytime during the 2 hour window. Please note, Open Shop is available on both the limited and unlimited membership options.  It does count as a class/week on the limited membership. Enjoy!Read more