“Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.Read more

For time: 150 burpees These are from completely prone to jumping and touching an object eight inches above maximum reach.  Read more

*Our water was shut off due to a water main leak this afternoon, and will not be back on for the morning classes. We will keep you updated here as we get more info. We apologize for the inconvenience. 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times and reps completed for each exercise. CrossFit Roots hosted the 2016 Harvest Open last Saturday where 9 Roots athletes took the platform and showed great weightlifting performance! 57 athletes competed in the all day event. Here are the highlights of the Roots lifters: Amy Fallon – 54/69 (snatch/clean and jerk in Kg.) A great 5 for 6 performance! Harrison Gray – 75/90 – Looking very fast under the bar and...Read more

Push Jerk 5-5-5-5-5 Looking for an awesome salad that’s a dinner party go-to as much as a “take to work and doesn’t get soggy” solution? Look no further! Kale Salad with Currants, Pine Nuts & Parmesan This recipe was taken from Mountain Mama Cooks. Click the link to see preparation instructions! This hearty winter salad is a nice departure from the usual mixed greens. Raw kale never tasted so good! This salad can stand up to being made a few hours ahead so it’s a great choice for entertaining! INGREDIENTS 1 large or 2 small bunches of kale 1/4 cup fresh lemon juice 1/8 cup extra virgin olive oil 2 tablespoons balsamic vinegar 1/3 cup toasted pine nuts 1/3 cup dried currants 1/2 cup shredded parmesan cheese salt and pepperRead more

3 rounds, each for time of: • 100 single-udders • 50 double-unders • 25 triple-unders Rest as needed between rounds. A triple-under occurs when the rope passes three times under the athlete’s feet in one jump.Read more