“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 […]

September Foundations Course opens today (Tuesday) at 7AM.  Click here for link to sign-up. Sign-up will go live at 7am. “Isabel”Snatch 135 pounds30 reps for time The Last Cool Cruel Summer For those of you that missed the big announcement posted on the blog last Thursday…we’d like to remention that the last Cool Cruel Summer Series […]

“Elizabeth”21-15-9 reps of:Clean 135 poundsRing dips Girls Week, Day 1: Elizabeth If you missed the big news last week be sure to read this carefully. Get pumped because this week at Roots is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts. Starting today it’s: ALL GIRLS, […]

Three rounds for time of: 
clean,135 pounds, 15 reps
21 double undersrest 10 minutesAMRAP 7 minutes7 wallball7 burpee Mark Your Calendars! Hey Roots Crew – check it!  There’s a lot of great stuff happening at Roots in the next few weeks.  Mark you calendars, set your phone alarms, or tattoo the dates on your arm. 1. […]

Push Press (Week 11)then,For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents Girls Week! Get excited.  Next week is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts.  That’s right, […]

2012 CrossFit Games Track Triplet Workout:Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters Free Class Tonight and Fall Schedule Curious about CrossFit?  We have a free class and intro session tonight at 7pm.  Space is limited.  Reserve a spot here. AND…introducing the fall schedule!  Welcome 6:00am 5 […]

Deadlift 1 rep max.First, work split snatch technique for 20 minutes. Hello Split Snatch. In the 2012 CrossFit Games athletes were required to do a split snatch with alternating legs.  Are you set in your right or left sided ways?  Ever try to brush your teeth with the opposite hand?  Try it out and get […]

Backsquat (week 11)Handstand walk 90 yards for time. Sanitas Happy Hour and Endurance Fall Session Reminder!  Today is the Sanitas Happy Hour.  Meet at the trailhead at 5:00pm.  Read all the details about this hike/run/walk social and happy hour to follow.  You don’t want to miss out! AND…don’t forget about the fall session of the […]

Open Shop.10:30-12:30.Open to members only. Sign-up on MBO. Reminders! * Sanitas Hill Climb and Happy Hour is TOMORROW (Monday).  Details here.  Don’t miss out on this fun social event. * Endurance Fall Session sign-up is open now.  Details here.  * Fall schedule kicks off August 20th!  Be sure to look over MBO carefully for new […]