Registration for the 2016 CrossFit Open begins today!  Sign-up.  More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of the climbing gym or crag. The program is built to supplement standard climbing training because actual climbing is irreplaceable. In the sessions we will focus on a number of elements including: Strength training and olympic lifting to build power and coordination. Core strength and stability, an essential component to strong climbing. Metabolic conditioning to build speed and endurance. Injury prevention through targeted exercises and mobility. The program meets on Mondays and Thursdays at 6:00pm. Each session is one hour long. They are designed and coached by climber and CrossFit coach, Dave Lee. Everyday will bring...Read more

DAY 12 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, plan your weekly menu. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. Front Squat 3-3-3-3-3 It’s the final day!  Of course, you can keep any or all of these commitments going as long as you want, and today’s challenge keeps it alive for another week. Day 12 (to be completed January 13th) Spend 30 minutes planning your food for the next seven days. Research meals online. Make a list. Go to the grocery store and get the needed items. Make it happen for the next seven days. Planning for a week can be intimidating so here are a few tricks I’ve learned over the years. Make enough of every recipe so that you have leftovers. Make a big breakfast casserole Sunday night and that should...Read more

DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already!  We’ve addressed our nutrition, sleep and workouts over the past 10 days and today we’re going to change gears a bit and address our mental health. Day 11 (to be completed January 12th) Go for a walk – find 15 minutes to fit it in. This could be during your lunch break, when you get home, or after your workout. Now, because all of you are CrossFitters you’re probably going, “welll this isn’t going to be hard”, and that’s fine.  “Hard” was never the idea. Making time to go for a walk gives priority to...Read more

DAY 10 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, hangout in a squat. See below for more info. 3 rounds for time of: 10 dumbbell hang squat snatches, left arm (55/35) 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm (55/35) 5 bar muscle-ups It’s time to address the often neglected side of fitness: mobility!  We get it, there’s nothing sexy about working on mobility, BUT, it makes the sexiness of a good WOD that much sexier! Day 10 (to be completed January 11th) Accumulate 15 minutes in a squat.  Spread your effort out over the course of a day or get it all in one go. Watch the video above and notice how neither of them look like a dog taking a poop, so when we say accumulate 15 minutes in a squat we mean, as we always mean when...Read more

DAY 9 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens. See below for more info. Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Day 9 (to be completed January 10th, 11th, 12th, and 13th) Eat a green vegetable with TWO meals everyday for the remaining four days. This can be challenging if you’re not a vegetable fan, especially the green ones!  So what are we looking at here?  Spinach, kale, chard, arugula, broccoli, green bell pepper, jalapeno, brussel sprouts, bok choy, etc. Here a few tricks I do to get in extra green veggies relatively easily. keep a container of lettuce/spinach blend in your fridge (traditionally used for making salads) so you can toss in a couple of handfuls as your breakfast is almost...Read more