CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Additional Notes The height of...Read More

Open Tally: 39 athletes signed up! 3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions Before I had kids, I swore that my kids would be Paleo. A corn chip would never touch their lips, they would never have sugar, and they would be raised on grassfed meat varieties only....Read More

Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Quick reminder for parents! Children are not allowed on the shop floor or any of the training space at any time...Read More

7pm WOD added to Tuesday nights through the winter months. Starts tomorrow! The Open Tally: 27 athletes “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Nancy is part of the Yearly Benchmark Series. Log your score! As February approaches, it can mean only one thing – The Open...Read More

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open!  First throwdown is February 26th! 10 rounds: Power Clean + Push Jerk + Squat Clean + Split JerkRead More

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open!  First throwdown is February 26th! EMOTM, 30min: Minute 1 – calorie row Minute 2 – burpees over rower Minute 3 – wallball (20/14) Minute 4 – toes-to-bar Minute...Read More

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots The CFR Ascent Program begins January 21st at 6:00pm.  Contact Dave for more info. 5 rounds for time of: 20 L pull-ups 16 ring dips Are you signed-up yet?  For what?!  For the CrossFit Open...Read More

Registration for the 2016 CrossFit Open begins today!  Sign-up.  More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of...Read More

DAY 12 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, plan your weekly menu. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. Front Squat 3-3-3-3-3 It’s the final day!  Of course, you can keep any or all of these commitments...Read More

DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already!...Read More