5 Rounds with a partner:
10 burpees
20 wallball (20/14)
30 double-unders
Run 400m


We know it can look intimidating, so bring your friend so we can show them that it’s for everyone.

Bring a Friend Day!

Today is the day!  The day to bring that person that you’ve been trying to convince to give CrossFit a try into Roots to try out a workout with you.  Click here to read the original post and look below for details.

What time?  It’s all day!  All group WOD’s are participating so you pick the time, sign-up yourself as usual and show up with your friend.  We will take it from there.

Who can I bring?  Anyone.  CrossFit experience or not, all are invited.

Do I need to signup for my friend?  Nope.  You can have them create an MBO profile ahead of time or we’ll have them do it at the shop, but please arrive 5 minutes early if that’s the case.

I’m not sure if they can do the WOD.  Not to worry.  We have scaling for all the movements, for all fitness levels and any movement restrictions.  The brand-new-to-CrossFitters will be doing fewer reps and rounds as well.

Can I still come if my friend bails?  Absolutely!  We will partner you with someone or scale the WOD to be done solo.  Either way you’re going to leave tired and sweaty.