REMINDER!: Cool Cruel Summer is Thursday from 4-7pm.  Workout: The CrossFit Total.  Front squat5-5-5-5-5Press5-5-5-5-5 RSVP by FRIDAY! The Three Year Anniversary and Member Appreciation Picnic is approaching fast. PLEASE RSVP to the EVITE by THIS Friday, August 31st.  As of today, 75% of athletes have not replied.  We want to make sure there’s enough MEAT […]

For max reps:KB swing (24/16)SquatBurpeeSquatKB Swing1:00 per round. The CrossFit Total. It’s coming and We Want YOU. The CrossFit Total is this Thursday.  It will be the workout for both the group classes and the Cool Cruel Summer Series. If you come to do the CrossFit Total in a group class you will do TWO […]

Open Shop.10:30-12:30Open to members only. Sign-up on MBO.

“Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Laughter. Lately I’ve been thinking we need to laugh a bit more.  Don’t get me wrong, we need to go hard as fuck in workouts and train with the mental focus of a elephant, but a little […]

“Grace”Clean and Jerk 135 lbs (95lbs)30 reps for time Saving Boobs. Hopefully the post title caught your attention! On September 15th THREE teams of CrossFit Roots women will compete in the Girls Gone RX competition in Denver, Colorado.  Naturally, the goal is to kick some ass but also to rule the fundraising competition benefiting Barbells […]

“Nasty Girls“ 3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps Nasty Girls I believe I’ve watched this video 100 times.  This is CrossFit’s finest doing the workout named Nasty Girls. The video used to play to two different songs.  The songs were changed probably because of music rights issues.1. Nasty […]

“Fran”21-15-9thruster (95/65)pull-up  What’s Your Bench? Possibly the most well-known CrossFit workout both inside and outside the CrossFit community.  Fran needs no introduction.  In the gym/lifting community, to gauge a friend, colleague, or acquatence’s fitness level one asks “what’s your bench?” In the CrossFit community we ask, “what’s your Fran time?” The first time I did […]