Luke For time:Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 meters Post time to comments. Sign-up for the CrossFit Open! Nicole, Marge, and Castro are registered for the 2015...Read More

In teams of two:6 minute AMRAP5 back squats (135/95)10 toes-to-bar6 minute AMRAP10 wallball10 burpee3 minute AMRAP5 back squats (135/95)10 toes-to-bar Roots Weightlifting Club – Winter Session The Roots Weightlifting Club is a USAW club team that trains four days a week.  The club is preparing to start its next three month cycle and is looking...Read More

5 rounds for time of:20 strict ring dips135-lb. thrusters, 14 reps Sleep, Recovery, and Weight Gain This past week, I spent six days traveling to Asia and back.  13 opeour plane rides, an 18-hour time change, and unfamiliar territory left my sleep habits in disarray.  Coming home on Monday night I hopped on the scale...Read More

Hang Squat Snatch 1-1-1-1-1-1-1 repsthen“Annie”50, 40, 30, 20, 10double-undersabmat situps Annie is part of the yearly benchmark series.  Log your score! January 15th This should be an important date in your mind.  Why?  Because it’s the first sign-up day of the 2015 CrossFit Open. The CrossFit Open is one of the most wonderful times of...Read More

Women’s Only free Beginner Class today, Monday January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Fran21, 15, 9 thrusters (95/65) pullups PRYL Food Challenge Results In November, a group of Roots athletes embarked on a Paleo journey. The prescription was to eat strict...Read More

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! With a partner:10,9,8,7,6,5,4,3,2,1 partner wallball throwsrun 100ydskb swings Food Challenge...Read More

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! In teams of 3:1.5 mile sled drag1.5 mile run Spice...Read More

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. 21-18-15-12-9-6-3 reps for time of:power cleans (95/65)sit-upsback extensions Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  ...Read More

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. “Loredo” 6 rounds for time of:24 squats24 push-ups24 walking-lunge stepsRun 400 meters Where’s Your Mindset? One thing we love about CrossFit and, perhaps even moreso, CrossFit for Kids...Read More

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both.  Chest-to-bar pull-up ladderRest 5 minutes1/2 body-weight overhead squat ladder The OPEN is Coming! The 2015 CrossFit Open is on it’s way!  What is the Open?!  The CrossFit Open...Read More