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

DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, if your RX DT workout is less than 6:00 minutes, do: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb.  Read more

REMINDER!: The Roots Summer Olympic Weightlifting Meet is today. Group classes will run at 7:30 and 8:30am.  1200m row 100 KB swings (24/16) 100 squats 100 push-ups 100 squats 1200m row Welcome to the 2016 Roots Summer Olympic Weightlifting Meet! Check out the schedule for today and don’t forget to watch the action in Rio! MEET SCHEDULE 7:30 – 8:30  Registration and weigh-in for all set flights 9:00 – 10:20 Women’s Set Flight 1 (Snatch and Clean and Jerk) 10:30 – 11:50 Men’s Set Flight 2 (Snatch and Clean and Jerk) 10:30 -11:30 Registration for all reordered flights 12:00 – 1:50 Women’s Re-Ordered Flight 3  (Snatch and Clean and Jerk) 2:00 – 4:00 Men’s Re-Ordered Flight 4  (Snatch and Clean and Jerk) 4:00 Awards Ceremony, Athlete Social, and Beer!  Read more