27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. The Winter Apparel pre-order is IN! If you ordered apparel, it is ready for pick-up at the shop. Here’s what you need to do: Come to the shop to get your apparel Ask a coach to get your order If you made your purchase through Square – you are good to go. If you ordered your apparel via paper at the front desk – you must pay for your items in Square (on the iPad at the shop store) before you leave. We cannot bill your card on file. Enjoy wearing your sweet new gear!Read more

Don’t forget! Today’s workout is at 9am at the Centennial Middle School Track! 15min AMRAP 50 yard sled drive 50 yard slamball carry 50 yard run Roots will run a variety of holiday schedules throughout the week. See below for details on group class and Kids/Teens Schedule. GROUP CLASSES Monday – Wednesday Regular class schedule although all classes will be combined to one class and coach (similar to a weekend workout structure). Classes will run from 5:30am – 6:00pm class. Thursday (Christmas Eve) 6:30 7:30 8:30 11:30 12:30 Friday (Christmas) Closed. Saturday/Sunday Normal weekend class schedule. KIDS, MIDDLE SCHOOL, HIGH SCHOOL SCHEDULE Monday 12/21 Kids – 10am to 10:30am Middle School and High School – 10:30am to 11:30am Tuesday 12/22 Kids – 10am to 10:30am Middle School and High School – 10:30am to 11:30am Wednesday 12/23 Middle School and High School – 10:30am to 11:30am Monday 12/28 Kids – 10am to 10:30am Middle School and High...Read more

Don’t forget! Today’s workout is at 9am at the Centennial Middle School Track! 3 rounds for time: 25 slamballs 25 medicine ball cleans Run 400m If you were on-site at the 2015 Paleo Crocktoberfest, you were probably lucky to sample the incredible winning dish made by Yasmeen Sokol. Yasmeen has been nice enough to share her winning creation. Need a holiday meal? Check this out! Slow Cooked Carnitas (adapted from leitesculinaria.com) 4 pounds pork shoulder, cut into 2-inch pieces ( I remove fatty chunks) 1/2 cup cold water 1 medium white onion, thinly sliced 1/2 orange, preferably seedless, cut into 2 wedges 1/4 cup lard 6 garlic cloves, peeled 2 bay leaves 1 jalapeno roughly chopped (seeds removed) 1 tsp cumin 1 tsp dried oregano, preferably Mexican, crumbled 2 teaspoons sea salt Toss everything into the slow cooker and cook on low for 8-10 hours, if you remove the lid for the last hour or two the liquid evaporates and leaves your carnitas ready to go!...Read more

The 12 Days of CrossFit Roots 1 – rope climb 2 – bar muscle-up 3 – row 50m 4 – handstand push-up 5 – overhead squat (95/65) 6 – burpee box jumps (up and over) 7 – KB swings (24/16) 8 – hang power clean (135/95) 9 – toes-2-bar 10 – wall ball 11 – hand release push-up 12 – pistol It’s the most wonderful time, of the year… Today’s the day, come on in for this much anticipated seasonal workout!  Not sure you can do all the movements?  No problem!  We’ll always scale! The workout goes just like the song… On the first day of CrossFit Roots, my coaches gave to me, one rope climb. On the second day of CrossFit Roots, my coaches gave to me, two bar muscle-ups, and one rope climb.  On the third day of CrossFit Roots, my coaches gave to me, 150m of rowing, two bar muscle-ups,...Read more

“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Elizabeth is part of the Yearly Benchmark series. Log your results! CrossFit’s dietary prescription is to “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” But you don’t have to be a CrossFitter to know that sugar isn’t good for you.  Hundreds of websites exist that describe the negative effects of processed, refined, and added sugars but the prevalence of these food additives in the United States is astounding. In a country where childhood Type 2 diabetes is on the rise, and over 89 million Americans are pre-diabetic, the country could stand to take a look at this food-driven illness. CrossFit is doing its part as it takes on Big Soda. CEO and Founder Greg Glassman said, “sugar is a toxin and sugary beverages should include a warning label “very much like cigarettes and like alcohol.” In the...Read more