For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Gil the Spider from Nicole Gibson on Vimeo. Have you met Gil?  Gil joined us a few months back and while he’s strong, he’s also super agile!  He brings a whole new meaning to bridge walking!  Check out the video.Read more

“Paul“ Five rounds for time of:50 Double unders35 Knees to elbows185 pound Overhead walk, 20 yards One Year Anniversary Festivities The CrossFit Roots 1 year anniversary party will take place Sunday, June 27th at 12:00pm.  Stay tuned for details this week on the location and event!Read more

“Nicole”AMRAP 20 minutesRun 400m Max rep pull-upsTrack rounds and total pull-upsRead more

Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Paleo 2.0 Potluck It’s here!  The Paleo 2.0 Potluck dinner is tonight from 5-7pm.  Bring your favorite Paleo dish share and chat with other athletes who have passed up grains, dairy, and sugar for the past two weeks. Sprinkling in New Classes – Post answers to comments. 1. Are you interested in any of the following specialized CrossFit classes?a. Strengthb. Endurance (running and rowing based)c. CrossFit Football (heavy short power-based workouts)d. Olympic Weightliftinge. Skills/gymnastics (kipping, muscle-ups, handstands) If you are interested in attending olympic weightlifting or strength-specific classes, please post to comments answers to the following questions: 2. Would you like to attend 1 or 2 Olympic weightlifting classes per week?a. Oneb. Two 3. At what times are you able to attend an Olympic Weightlifting class?a. Weekday – 8amb. Weekday – 11:30c. Weekday – 12:30d. Weekday – 6:00pme....Read more

Back Squat 3-3-3-3-3 across 5-5-5-5-5 Ring dips1-1-1-1-1 Handstand push-ups One Year Anniversary Event One year ago next month, The Garage4150 became CrossFit Roots and we moved from our 1-car garage into our current space.  Next week we will announce details for the CrossFit Roots One Year Anniversary Extravaganza (aka a big party).  Stay tuned!Read more