“Santora”Three rounds for reps of:155 pound Squat cleans, 1 minute20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute245 pound Deadlifts, 1 minuteBurpees, 1 minute155 pound Jerks, 1 minuteRest 1 minute Growing Up Paleo Last night Eric and I ran into a friend who, over the course of the past six months, […]

For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach.   Party!  Party!!  Party!!! Mark you calendars and GET READY TO PARTY!  The annual Roots Holiday Party is set for Wednesday, December 21st at 6:00PM. Keep an eye on your email inboxes today for the official Evite and please RSVP. […]

Three rounds, 15-12-and 9 reps, for time of:135 pound barbell Thrusters45 pound weighted Pull-ups Olympic Weightlifting Foundations Starts Next Week Want to lift like the folks in this video!?  Get in for some Oly madness starting next week! Similar to the CrossFit Foundations Course, the purpose of the seminar is to introduce athletes to the […]

In teams of five, complete the following 4-part WOD in any order your team chooses.  Score is total time minus total reps.  Teams must complete an entire WOD before moving on to the next: WOD1:Move 250 pounds of sandbags to the other side of the shop and back twice.  All team members and sandbags must […]

100 burpees for time. Holiday Schedule Come on in today for some good burpee fun!  See below for a run down of this week’s holiday schedule! Thursday: classes at 8 am and 9am.  Prepare for some epic pre-Thanksgiving fun. Friday: morning classes at 8, 9, and 10am.  Prepare for a longer effort… Saturday: back to […]