3 rounds for time of: Row 500 meters 21 burpees 95-lb. thrusters, 12 reps We are proud to introduce to you – The 2016 Benchmark Series! The benchmark series was born in late 2014 and the first year of the series wrapped up in September of 2015. We all know that CrossFit is constantly varied, functional movements, executed at high intensity. The goal of that training method is to increase our work capacity across broad time and modal domains. And we measure our success (measure our increase of fitness) by doing benchmark workouts that we can retest throughout a year, or over many years to make sure that our “black box” approach to fitness is moving us toward the goal.  That last sentence struck a cord at a weekly coaches meeting in 2014. While we follow the mainsite on a two week delay and frequently test benchmark workouts, we weren’t giving...Read more

Jerry For time: Run 1 mile Row 2K Run 1 mile Jerry is part of the 2016 Benchmark Series – log your score – and check the blog tomorrow for the debut of the entire workout list! For the second year running, Yasmeen Sokol took home the Crocktoberfest Cup. She won with a splendid carnitas crockpot creation accompanied with Paleo tortillas and fixings. Congratulations Yasmeen! Additional prize winners include: 2nd Place – Bia Yordi Honorable Mention – Kreighton Bieger People’s Choice – Jen Kievit Thanks to everyone who came out for this annual event and to our awesome cast of judges!  Read more

For time: 10 box jumps, 42-inch box 10 bar muscle-ups 20 kettlebell snatches, 1.5 pood 20 one-legged squats, alternating 30 toes-to-bars 30 overhead squats, 75-lb. barbell 40 GHD sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 triple-unders Want your kids to eat more vegetables? A recent study at Texas A&M found a surprisingly simple answer to that question – make the foods served with it less desirable. “Researchers at Texas A&M University, looking for patterns in food consumption among elementary school children, found an interesting quirk about when and why kids choose to eat their vegetables. After analyzing plate waste data from nearly 8,500 students, it seems there’s at least one variable that tends to affect whether kids eat their broccoli, spinach or green beans more than anything: what else is on the plate.” Researchers found that when vegetables were served with highly sought after kid foods – like chicken nuggets – vegetable consumption went down, but when foods like deli...Read more

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