Nancy 5 rounds for time: Run 400m 15 overhead squats (95/65) Nancy is part of the Yearly Benchmark Series. Log your score! Trevor and I are pleased to announce that a very important movie in our lives has finally been recognized for the masterpiece that it is. USA Today broke the story late last night when it recognized the 2006 movie Stick It as the perfect follow-up to the excitement of the 2016 Women’s USA Gymnastics Team. Can’t Get Enough Olympic Gymnastics? It’s Time to Re-Watch ‘Stick It’ Get your mind out of the gutter and realize that this movie is about REAL GYMNASTICS. Ok maybe not, but it’s funny, and we may own the DVD. If you’re looking for the best next choice in your Netflix queue, this is the obvious choice. Duh.Read more

Elizabeth 21-15-9 reps for time of: 135-lb. cleans Ring dips This past Saturday we held the 2016 Roots Summer Oly Meet and it was a huge success! In the words of Arlene Brugal, “We were crushing some serious weights!” A total of 45 lifters graced the Roots platform and displayed great strength and weightlifting technique. Twelve Roots lifters were on hand to represent our home gym and had an outstanding day! Here are some highlights (in kilograms): Brenda Bonilla 39 kg. snatch/48 kg. clean and jerk. Brenda successfully completed all six of the competition lifts without any misses, we call this ‘6 for 6.’ This was an excellent first meet for Brenda. Arlene Brugal 65/78. Arlene finished 8th overall. Arlene barley missed a 150lb. snatch which she will surely make in the very near future! Alicia Benjamin 50/67. This was a huge day for Alicia as she almost broke her clean and...Read more

Fran Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups As we enter into the 4th and final segment of the Yearly Benchmark Series – we want to hear from you as we plan the 2017 schedule. What workouts do you want to test next year? What skills do you want to develop and test? What lifts would you like to track over the course of a year? How could we make the Benchmark Series better? Post to comments.  Read more

Thruster  2-2-2-2-2-2-2 In just ten days we’ll throw down on the third installation of the 2016 Cool Cruel Summer Series. And, for the first time in CCS history – it’s a partner workout! Read below for details on scaling options and start tracking down someone you’d like to do the workout with! The workout is Horton: 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Bar Muscle-ups Bar muscle-ups can be scaled by decreasing the number per round to 5 instead of 9. Kids pull-up bar bar muscle-ups and pull-ups and dips will comprise the scaling options for bar muscle-ups. Both partners do not have to do the same option. If one partner can do bar muscle-ups but the other is still working toward them, that is great! Clean and Jerks Loading can be scaled for this workout. Unless...Read more

For time: 12 ring handstand push-ups 225-lb. back squats, 15 reps 20 burpees 9 ring handstand push-ups 205-lb. front squats, 18 reps 20 burpees 6 ring handstand push-ups 185-lb. overhead squats, 21 reps 20 burpees On Saturday evening I was flipping through Facebook when a shaved-headed woman in a hospital gown appeared on my screen. I went to high school with the woman, she has a son, and at the age of 33 she is years into a battle with cancer. The thought of it makes my eyes water and my stomach churn. I do CrossFit for my health – now and long into the future – and because I genuinely believe it will help ward off disease, such as cancer. I believe that doing constantly varied, functional movements, executed at high intensity and eating meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar is like...Read more