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

Five rounds of:5 barbell deadlifts5 barbell hang cleans5 barbell push presses5 barbell squats Increase the load each round.  Rest as necessary between rounds. CrossFit Roots is Pleased to Welcome Zac Pine! Zac Pine joins the coaching staff at Roots.   Give this friendly and approachable guy a hand and introduce yourself to him before class!...Read More

“Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Paleo Kits are in! We have small, medium and large this time.  Post your order to comments and we’ll bring them into the shop.Read More

21-15-9 reps for time:95 pound barbell squat snatchchest to bar pull-ups Olympic Weightlifting Foundations Course Want to gain access to those sweet Olympic Weightlifting classes?  Here’s your chance! Beginning June 1st, CrossFit Roots will offer a 3-week Olympic Weightlifting Foundations Course.  Similar to the CrossFit Foundations Course, the purpose of the sessions are to introduce...Read More

For time: 70 Burpees60 Sit-ups 50 Kettlebell swings, 1.5 poods40 Pull-ups30 Handstand push-ups   CrossFit Roots Info Session – TODAY Please join us today from 11:30 – 12:30 for a informational session on CrossFit Roots. Come in comfortable clothes ready to workout.  In the hour we will cover the basics of CrossFit, how we operate at Roots,...Read More

1 rep max box jump, then:For max distance, row:3min on, 3min off2min on, 2min off1min on, 1min off2min on, 2min off 3min on Bolder Boulder Are you running the Bolder Boulder?  If so, post your wave to comments.  Maybe there’s another Roots athlete in your wave!  Thanks Boone!Read More

Front squat 3-3-3-3-3 reps Roots Info Session CrossFit Roots will hold a group info session this Saturday from 11:30 – 12:30pm.  In this session we will chat about CrossFit, our program, how to get started at Roots, and introduce you to our style of coaching and workouts.  The session is on us but sign-up is...Read More

For time:30 Handstand push-ups40 Pull-ups50 Kettlebell swings, 1.5 poods60 Sit-ups70 Burpees Cleans, Hang, and Power What!? Ever get mixed up with the many kinds of cleans we do at the shop?  Read on to learn the differences. Clean An exercise that moves the barbell (or object) from the floor to a racked position across the...Read More

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...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