Valentine’s Day Couple Workout TONIGHT!  No, it isn’t Sisson.  Childcare sign-up at the front desk. Sisson Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it. You’ve heard about the famous Frozen Dead Guy Days held every year in Nederland, Colorado. Hell, maybe you’ve even attended the festival. But have you ever COMPETED in the famous Coffin Races?! Come one come all – CrossFit Roots is putting together a coffin race team! Try outs for the seven man and woman team (6 coffin bearers and 1 rider) will be held WEDNESDAY, FEBRUARY 17TH AT 5:30PM. Tryouts will be one hour and will involve tests of fitness, strategy, and anything else we come up with! You can learn more about the Coffin Race below! We’re also looking for a Head Coach...Read more

Don’t forget the Valentine’s Day Couples Workout is this Friday from 5pm to 6pm.  Sign-up for childcare at the front desk. Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps This is part of your yearly benchmark series.  Log your score. The CrossFit Open is only 2 weeks away and we’re up to 88 athletes at Roots!  What’s the CrossFit Open?!  Ask a Coach, ask a fellow athlete, read the blog.  It’s the most fun part of the fitness year.  And part of what helps to make that happen are the judges. How?  Start by taking the Judges Course.  It’s an online tutorial and test to make sure you understand the requirements of the job.  Basically, it’s making sure you know the proper start and finish to each movement that could be used during the CF Open and how to properly count...Read more

Last day to pre-order your Roots CF Open shirt!  Order online or at the Roots’ front desk. 3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run Cooking is not a skill you can go without if you intend to live a true Paleo lifestyle.  And even after you dial that in, you get to wash dishes!  The best thing about this new book by Jenny Castaneda, One-Pot Paleo,  is that not only does it make the cooking part easier, but the clean-up is less too.  She had me at the title on this one. We’ve made the best breakfast casserole that I’ve ever had from a recipe in this book.  Last night was sweet and sour pork.  The title holds up; there is only 1 pot to clean at the end and the recipes are simple and delicious.  Enjoy!    Read more

Hurry and order your CrossFit Roots Open shirts by this Wednesday! Back Squat 7-7-7-7-7 This is part of your yearly benchmark series.  Log your score! Name: Cheryl Ann Lowitzer (aka CAL) Age: 56 Occupation: Your Organizing Guru (call me to lighten your load at work or home, though you’re on your own at the shop, unless it’s a team deadlift wod) Years CrossFitting: 6 years come April (Did my very first WOD in Pittsburgh 4/2010 at CF Confluence; joined Roots Aug 2011) Did the Open last year? If so, did you have any kind of PR’s or try anything new?: Signed up, was LOVING the scaled masters option, and FORGOT to post my results for 3rd event…..Deep Sigh… Are you doing it this year? Why?  YES, of course! Because I STILL LUV the scaling option for card-carrying members of the “didn’t-become-an-athlete-until-her-50th-bday-Golden-Girls-whose-drug-of-choice-is-dark- chocolate” set, because every WOD is indeed a “spiritual”...Read more

Order your CrossFit Roots Open shirt by this Wednesday! 10-round Tabata squat Then, 3 attempts at max handstand hold This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. Valentine’s Day Couples Workout is this Friday!  You know what they say, “A couple that CrossFits together looks better naked together!”  Come in Friday and show your couples love with a fun workout with your better half. Then stick around for a few drinks with all your fellow Roots couples.  Details below. What: a fun workout with your other half to celebrate Valentine’s Day and Happy Hour to follow. When: this Friday, February 12th at 5:00PM How: Sign-up on MBO.  Both partners need to...Read more