We apologize for any inconvenience but we will not have water at the shop (toilets, showers, etc.) from 11-3pm today in an effort to fix the leak in the wall.  Push Press 3-3-3-3-3-3-3 reps WHO: YOU! Come celebrate fall at the annual Crocktoberfest. Come and enter a crock pot meal in the annual competition (register here, it’s free!) or come taste the incredible entries and socialize with friends. If you do not enter an crockpot into the competition, please bring a side or appetizer to share! WHAT: Roots’ annual Crocktoberfest crockpot cooking competition WHEN: 4:30PM WHERE: ROOTS WHY: Because crockpots are so Paleo cool. HOW: We have an all-star cast of five judges who will sample all creations in an effort to crown the best crock pot dish! Then we’ll all chow down!Read more

Take 40 minutes to establish a 1 rep max snatch and a 1 rep max clean and jerk. Partition your time for each lift as desired.  In sticking with CrossFit Roots tradition, check out the Jimmy Kimmel “I told my kids I ate all of their Halloween candy.” This video is the original, and our personal favorite, but you can find other years on YouTube!Read more

Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. Don’t forget to join us at Roots this Sunday at 4:30pm for the annual Crocktoberfest. Enter a dish in the annual competition (registration here, it’s free) or come hang out and help decide the winner of the 2015 trophy. If you don’t enter a crock pot into the competition, please bring a side or appetizer to share!  Read more

Press 1-1-1-1-1-1 then load 75% of max press on the bar 3 sets of: max rep press + max rep push press + max rep push jerk For each set, perform max reps strict press. When you fail to take bar overhead, change to push press and perform max reps of push press. When you fail to take bar overhead, change to push jerk and perform max reps of push jerk. Score is total reps completed for each set.  Check out this absolutely awesome video that highlights the transition from press to push press and push jerk! It’s a CrossFit Journal gem! We couldn’t embed this video because it’s pretty old school CrossFit Journal, but it highlights the exact concepts we hope to touch on in today’s workout. Check it out before you come to class! Trifecta: Shoulder Press, Push Press, Push Jerk Questions? Post to comments.  Read more

5 rounds for time of: 45-lb. barbell overhead walking lunges, 50 feet 21 burpees Let trailing knee gently kiss the ground on each lunge. The 2015/16 Benchmark Series kicks off November 1st, 2015. Where will you be?Read more