“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

3 rounds for time of: 135-lb. clean and jerks, 10 reps 50 wall-ball shots, 20-lb. ball Is your goal to get a muscle-up? A bodyweight snatch? Then check out the PowerMonkey Clinic coming to Roots on January 16 and 17. Come spend two days working on skills and drills to move you toward your goals in Olympic Weightlifting and Gymnastics. This clinic is taught by a standout group of coaches with impressive resumes in the sport of gymnastics and Olympic Weightlifting. You can learn more about the clinic and PowerMonkey here. The 2-day clinic is $425. Space is limited and capped at 24 participants. This clinic will open to the public on Monday. To register, click here. Here is a rundown of the 2-day clinic: Weightlifting Sessions Overhead Positioning & Squat Technique Stability Adjustment Pulling & Catching the Snatch in Ideal Positions Setting up the Jerk Front Rack Position Pulling & Catching...Read more

Weighted Pull-ups 3-3-3-3-3-3-3-3-3-3 reps The annual 12 Days of CrossFit Roots workout will be Friday, December 18th.  Read more