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

Today’s workout is at Centennial Middle School.  GO BRONCOS! Super Bowl Flag Football AM Oly Club is back by popular demand! Following a brief hiatus, AM Oly Club is back and it’s better than ever! This club is an alternative to the PM Oly Club in that it meets two times per week, and it is only a two month long cycle. If you’ve been wanting to spend some extra time on your snatch and clean and jerk, this is your opportunity. Spots are limited so sign up today and get your oly on! Date: Feb. 15th to April 7th Days: Monday and Thursday Times: 10:30-12 Cost: 75$/month members, 100$/month non-members Email [email protected] for more info!  GO BRONCOS!  Read more

Weekend workouts are at Centennial Middle School this Saturday and Sunday. 20min AMRAP, with a partner: medball run (14/20) every minute stop and perform 10 plank burpees as a team Record distance. Come kick-off your Super Bowl Sunday with a good old fashioned game of flag football!  All skill levels are welcome! When: Sunday, February 7th from 9-10:30 Where: Centennial Middle School Be sure to sign-up in MBO so we know how many to expect!    Read more