Open Tally: 39 athletes signed up! 3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions Before I had kids, I swore that my kids would be Paleo. A corn chip would never touch their lips, they would never have sugar, and they would be raised on grassfed meat varieties only. Well, that didn’t happen. Now I’m not saying that we eat Cheerios for breakfast, have brownies for snack, and hit McDonald’s every night for dinner – we’re still 90% Paleo – but we have found a balance.  For the most part, our house remains a temple for good food choices. Sure, during the holidays we let it slide a tad, but we’re quick to get back on the wagon. Staples in the weekly rotation that are not Paleo include rice a few times a week and gluten-free waffles (every) Saturday morning. Over the holidays I...Read more

Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Quick reminder for parents! Children are not allowed on the shop floor or any of the training space at any time during or around class hours and Open Shop. Ensuring a safe environment is our priority. We understand that the shop can look like a big playground for a child, but please make sure they stay in the couch area while you are in class or doing any accessory work or mobility on the shop floor. This includes during Open Shop. I’m really good at yelling at other people’s children so if your kid simply doesn’t want to hear you out on this matter and you don’t feel like dealing with it, feel free to send...Read more

7pm WOD added to Tuesday nights through the winter months. Starts tomorrow! The Open Tally: 27 athletes “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Nancy is part of the Yearly Benchmark Series. Log your score! As February approaches, it can mean only one thing – The Open is BACK. The Open is a yearly online CrossFit competition consisting of five workouts over the course of five weeks. The top athletes in every region move on to the Regional competitions in the spring and then, if they qualify, move on to The CrossFit Games in July. But for us mortals, The Open is a yearly celebration of fitness and CrossFit. It’s a time to test our fitness, gauge the progress we’ve made over the course of a year, and set new goals for the following year. It’s also just a really freakin’ good...Read more

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open!  First throwdown is February 26th! 10 rounds: Power Clean + Push Jerk + Squat Clean + Split JerkRead more

The Weekend Class Schedule is as follows: Saturday – 8am and 9am Sunday – 8:30am ALL classes will be held at Roots Sign-up for the CrossFit Open!  First throwdown is February 26th! EMOTM, 30min: Minute 1 – calorie row Minute 2 – burpees over rower Minute 3 – wallball (20/14) Minute 4 – toes-to-bar Minute 5 – rest Your score is total reps combined. Starting on Monday, January 18th, the Middle School and High School Programs will have a new schedule. Email Trevor if you have any questions. Also, on Monday, January 18th, which is Martin Luther King Jr. Day, all Kid and Teen classes will be at their regularly scheduled times (listed below). The schedule is updated on MBO. Mondays 4pm Teens Weightlifting (Invite Only) 5pm Middle School and High School Tuesdays 4pm High School Wednesdays 4pm High School Thursdays 4pm High School 5pm Middle School  Read more