Log your 16.2 score! For time and working with a partner, partner 1 only working on the odd minutes, and partner 2 only working on the even minutes: 125 chest-to-bar pull-ups 95-lb. push presses, 150 reps 95-lb. back squats, 175 reps P1 work from 0:00 to 1:00 and rest from 1:00-2:00 while P2 works, P1 work from 2:00-3:00 and rest from 3:00-4:00 while P2 works, etc. When I read this post on one ladies mission to drink a gallon of water a day for 1 month I thought, that can’t be that hard.  I was wrong! I stuck with it for about 2 weeks and never finished my entire gallon.  Even though I never got through a gallon it did cause me to drink a lot more water and I felt better because of it.  Yes, I had to pee more but I also felt more refreshed throughout the day...Read more

“16.2” Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   7 squat cleans, 315 / 205 lb. Stop at 20 minutes. Ding Ding Ding!  It’s round 2 of the CrossFit Open with the...Read more

Come by the shop tonight at 6pm to see the 16.2 announcement. 21-15-9 reps for time of: 225-lb. deadlifts Overhead walking-lunge steps Burpees, jumping over the barbell Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges. “I believe that the only way to have the best life that you can have is to accept what situation you are in and just do everything  you can to make your life what you want it to be and just take that responsibility on for yourself.  As long as you do that you’ll get what you want given enough time.”  ~ Rob Jones Life can throw us obstacles and ultimately it’s our responses to those obstacles that determines how life will go from that point onward.  The degree of difficulty of the obstacles that we encounter is usually determined by what we have had to endure thus far, so for...Read more

Elizabeth 21-15-9 reps for time of: Clean 135/85# Ring dips This is part of your yearly benchmark series.  Log your score. We’re only 1 day away from learning what type of painfully fun workout we’ll be doing for our second installment of the CrossFit Open in 16.2.  Here are the highlights for this Friday night at Roots. Sponsors Stronger Faster Healthier (SFH) will be onsite sampling some of their delicious protein and recovery drinks.  They will also be donating some prizes to the raffle so make sure you get a raffle ticket as you walk in the door, but you have to play (or judge) to win. Food Fate Brewing Company will be coming out and serving up their delicious bbq options as well as some of their best side dishes.  No pre-order necessary, just show up, smell the wonderful aroma, choose what you like and purchase! Warmup Coach Iron...Read more

For time: 90 double-unders 9 muscle-ups 9 squat clean thrusters, 65-lb. dumbbells 80 double-unders 8 muscle-ups 8 squat clean thrusters, 65-lb. dumbbells 70 double-unders 7 muscle-ups 7 squat clean thrusters, 65-lb. dumbbells I wanted to help my parents make the switch over to a healthier lifestyle through eating, and they were at a place where they were willing to try it.  I know my parents probably better than anyone and I knew that if I changed too much or made it too difficult they weren’t going to keep it up, so rather than have them make the switch over to full Paleo I gave them a list of 3 foods they couldn’t have for the next 30 days; Sugar, beer, bread. There is a method in coaching called the triage concept.  The idea is that in movement all flaws are important but the worst should be addressed first.  It’s very...Read more