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

“CrossFit Total“ Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep The CrossFit Total provides some of the most useful information for your training.  It measures your overall strength, helps your coaches in scaling your workouts, and well, lifting heavy shit is just plain fun to do.  Check out the linked article above to learn how to do the CrossFit Total.  You should have a basic understanding for how this workout is run. Plan on a few extra minutes for today’s class. Check back here TOMORROW for the release of the new class schedule. NEW CLASS SCHEDULE More chances to come to Roots.  Over the next two weeks we will offer additional group class times and new specialty classes. We will post the new schedule to the website on Monday and as well as make the necessary additions and changes in MBO.Read more

AMRAP 20 minRun 200 meters15 SwingsRun 200 meters10 Pull ups June Foundations Course Sign-up The Foundations Courses are BACK!  Our next course will begin June 21st.  The course will meet M, T, and Th at 4pm for four weeks.  To sign-up, click here. For more information on the course, click here, or attend our information session at 7pm on Wednesday, June 9th.  We hope to see you at the shop!Read more

Complete as many rounds in seven minutes as you can of:95 pound Squat clean, 10 reps20 Sit-ups The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.    Read more