Reminder: Class held at the new space beginning Monday, July 13! WOD: “Randy” 75 pound Power snatch, 75 reps for time. “When there’s 1003 pounds on the bar, the universe would like there to be a vertical bar path.” – Mark Rippetoe, Rip Quote of the Day Sign-up for an Upcoming Foundations Course.  Spaces limited. Two Foundations Courses start next week! Schedule 1 – M, T, Th at 11:00 AM (July 13th – August 6th), 1 space left Schedule 2 – T, Th, Sat at 7:00PM on T/Th and 10:00AM on Saturday (July 13-August 8th), 2 spaces left After completing the Course, you’re ready to join our group classes. Our class schedule for the new space will be as follows: 6AM: M, W, F 9:00AM: Saturday 12PM: M, W, F (beginning August 17th) 6:00PM: M, T, W, TH CF Endurance swim workout at Spruce Pool: Tuesdays, 6:00AMRead more

Molly: “Can I use a blender to make my smoothies?” Ivete: “No, cavemen didn’t have blenders, and they didn’t have iPods either so you can’t run with yours.” WOD: Run 10K Sign-up for an Upcoming Foundations Course.  Spaces limited. Two Foundations Courses start next week! Schedule 1 – M, T, Th at 11:00 AM (July 13th – August 6th), 1 space left Schedule 2 – T, Th, Sat at 7:00PM on T/Th and 10:00AM on Saturday (July 13-August 8th), 2 spaces left After completing the Course, you’re ready to join our group classes.Read more

Lots of announcements today! Sign-up for an Upcoming Foundations Course.  Spaces limited. Two Foundations Courses start next week! Schedule 1 – M, T, Th at 11:00 AM (July 13th – August 6th) Schedule 2 – T, Th, Sat at 7:00PM on T/Th and 10:00AM on Saturday (July 13-August 8th) After completing the Course, you’re ready to join our group classes. CrossFit Roots barbeque at Chris and Ivete’s When: tonight, 6pm Where: here Why: Because we’re celebrating the move to the new space! What else: We will announce the winning team of the Paleo Team Challenge.  This is huge. Prizes and bragging rights will be awarded. And: Remember to bring a side to share.  BYOB to share! Are you taking care of your hands? With proper love, care, and affection you too can have well-kept, 100-pull-up-strong, blister-proof hand calluses.  All it takes is a measly 2 multitasking minutes each day.  Ok,...Read more

WOD: Cindy AMRAP 20 minutes of: 5 pull-ups 10 push-ups 15 squats A good goal is to try to complete one more round than last time or use fewer bands for the pull-ups. Reminder: CrossFit Roots barbeque tomorrow night at Chris and Ivete’s. Stay in touch with our super-cool email newsletter. To sign-up, scroll down the right hand column to the “Subscribe to Our Monthly Newsletter” box.  Type your email in the white box and click “Go!” Even if you’ve received emails from us in the past, you need to join our email list.  We want to send email ONLY to the people that want to hear from us.  So we’re starting with a clean list – and we want YOU on it, that is, if you want to be!Read more

Today we are doing the total.  This is one of the three pre-Paleo Team Challenge workouts.  More importantly, it’s THE TOTAL.  Make sure you understand why we do the total, what your numbers indicate, and the rules for each lift.  Yes, there are rules.   We’ll review and discuss today before the workout. At some point, everybody should read Mark Rippetoe’s “The CrossFit Total,” especially if you just saw the WOD and said, “Oh boo, it’s one of those heavy lifting days.” Endurance WOD at Spruce Pool: 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. Done. WOD: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Stay in touch with our super-cool email newsletter. To sign-up, scroll down the right hand column to the “Subscribe to Our Monthly Newsletter” box.  Type your email in the white box and click “Go!”Read more