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

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