Back Squat 1-1-1-1-1-1-1 Calling all Roots members! Do you have a parent or friend who lives in town and could benefit from a supervised exercise program? Are you over the age of 55 and looking to start a new fitness routine? You are in luck! CrossFit Roots is proud to announce the Vitality Program! This […]

Nancy 5 rounds for time of: 400m run 15 Overhead squat 95/65# This is part of your yearly benchmark series. Log your score! Join us on Sunday, October 23rd at 4:30pm for Roots’ Sixth Annual Paleo Crocktoberfest crock-pot cooking contest! Bring your favorite crock-pot creation and compete with your fellow athletes for the title of […]

“Marston” Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees The Harvest Hoedown is this Saturday and all of the workouts have been released!  Take a look and see what the teams of 1 male and 1 female will be doing.  There are 30 teams […]

5 rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating Did you watch the premier of the story of the men’s competition at the 2016 CrossFit Games?!  What did you think?

Complete as many rounds as possible in 20 minutes of: 100 double-unders 100-ft. walking lunge

Complete as many rounds and reps as possible in 5 minutes of: Squat clean (M: 165lb / 75kg, W: 110lb / 50kg) Jerk (M: 165lb / 75kg, W: 110lb / 50kg)

Time Priority Diane For reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225 lb. 30 seconds of handstand push-ups This workout takes 4.5 minutes, with no rest between exercises.  

5 rounds for time of: 3 rope climbs Run 400 meters Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs. Partner mobility is the best at working out those kinks you’d rather avoid. Grab a friend and stick around for an extra 10 minutes and work […]

“Freestyle Fran” 45 reps of each for time: 95-lb. Thrusters Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. Ari came home with the biggest portobello caps I have ever seen last weekend so I made this one up so we could chow down on them asap! If you’re keeping it […]

Deadlift 2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! “Why do we do that crazy thing with the legs straight out to the side?” If we look at the straddle position with our legs straightened and split wide there is obviously a lot of flexibility going on. Sitting in the position […]