“Eva“ Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-upsScaled options posted at the shop.  If you cancel out of this after seeing the workout, I will judge you.  Every once in awhile, go long.   Class Schedule Updates Beginning next week we will shift the Saturday classes to 8:00, 9:00, and 10:00am.  Tuesday and Thursday group classes at 8:00AM now added to the schedule!Read more

WE ADDED 8AM ON THURSDAYS TO THE SCHEDULE!…STARTING TODAY! “Karen” For time:150 Wallball shots, 20/14 pound ball NEW CLASSES WEEKLY (for the next few weeks:) Many classes are being added to the Roots schedule over the next week.  A strength class is now offered at 12:30 on Wednesdays and 7:00pm on Thursdays.  This class is open to everyone! What will you do at the strength class?  Barbell lifts, such as the press and deadlift, accessory work on the GHD machine, plyometric exercises such as box jumps, atlas stone lifting, and a lot of other creatively fun exercises.  This class is a great addition to your workout of the day attendance. Quick survey! We’re adding another group class to the Saturday schedule.  Would you prefer:A. 7:30, 8:30, 9:30B. 8:00, 9:00, 10:00  Read more

CrossFit Roots describes functional movements.Read more

For time:Run 1 mile (click here for run route, each lap is 800 meters)then:Complete five 2 minute intervals for max reps of:– burpees– row (calories)– 65/95 lb thruster– pull-ups– double unders Step 1: Run 1 mile (fast).  You will run two 800s around the shop street blocks.  Make sure to come back to the shop door between 800s.  You will touch the shop door and then start the route over again for your second 800.Step 2: Come in the door, look at the clock and start in on your first exerciseStep 3: After working for 2 minutes, immediately move on to the next exercise until you have completed all five.  There is no rest between intervals. Log your total time and total reps + calories on the rower. Lawrence’s Counters from Nicole Gibson on Vimeo. Lawrence made some SWEET counters for the shop.  Check out his slider system in this...Read more

We’re adding to and expanding the class schedule over the next few weeks!  Beginning this week, note the following additions and changes to the class schedule. Tuesdays – 11:30am and 12:30pm group classesWednesdays – 11:30am Olympic Weightlifting and 12:30pm strength classThursday – 7:00pm strength class Beginning June 17th we will change the Thursday 6pm WOD to Olympic Weightlifting. An endurance class and specialty WODs are on the way as well as additional and new class times!Read more