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

Don’t forget to log your 16.1 score by 6pm tonight! Jerry Run 1 mile Row 2K Run 1 mile This is part of your yearly benchmark series.  Log your score. This is our final installment of our “Why I’m Doing the Open” series, and you may be asking, “isn’t it too late to sign-up?”  No!  Don’t forget we have our Open Makeup classes today at 6:30am and 11:30am, so you have one last chance to get it in and sign-up!  Let’s see what Castro has to say about it. Name: Greg Castro Age:  31 Occupation: Brand Producer at Finish Line Years CrossFitting:  3.5 Did the Open last year? If so, did you have any kind of PR’s or try anything new?: Yes, I did. 15.2 was just like 14.2, not my jam. Most people know how bad my mobility is. Atrocious. When I started CrossFit I couldn’t do an OHS with a PVC pipe. Last year during 15.2 I bettered...Read more

Front Squat for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep #10: 1 repRead more

Complete as many rounds as possible in 20 minutes of: 10 burpee pullovers 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. Congrats to everyone who signed up for The Open and completed 16.1. Now, don’t forget you still have to submit your score! Login to your account at games.crossfit.com and enter your score. CrossFit Roots and the coaches can not enter your score! ALL scores must be logged by Monday, February 29th at 5:00PM PST. If you were not able to do the workout on Friday or would like a second shot at it, the makeup times for 16.1 are Monday at 6:30am and 11:30am. Please make sure to signup on MBO in the regular class sign-up area.  Read more