Nancy 5 rounds for time of: 400-meter run 95-lb. overhead squats, 15 reps Join Nicole today at 11:30am for a walk through of the food challenge. Have a friend who wants to try CrossFit? Send them to the free class and intro session today (Sunday) at 10:30am.Read more

Jennifer Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Reminder! If you signed up for the Food Challenge, please attend the information meeting on Sunday, October 11th at 11:30am. In this meeting we’ll review details and rules of the challenge, distribute the challenge materials, and answer any questions you may have. We hope to see you there!  Read more

EMOTM for 15 minutes: 1 power clean 1 squat clean Many of you have noticed or commented to us about the large number of badass women at Roots rocking their workouts through ten months of pregnancy. One of those women is Sarah Logan. On October 1st Sarah and her husband Jordan (also a member at Roots) gave birth to their daughter – Colette Logan. Sarah and Jordan are two of Roots’ very first members. Jordan stopped in one day to the old shop while walking their dog down the back alley and jumped in shortly after. Sarah and Jordan – from all of us at Roots – CONGRATULATIONS AND HIGH FIVE!  Read more

4 rounds for time of: 30 push-ups 115-lb. front squats, 20 reps 115-lb. push presses, 20 reps 30 GHD sit ups The fall food challenge is just around the corner and we hope you will consider signing up! If you know you’re in, sign-up here! Challenge Overview This is a four week Paleo food challenge. Paleo refers to way our ancestors ate before the advent of modern agriculture. It means you can eat many foods natural and wonderful foods but not those containing dairy, grains, legumes, and extracted or added sugar.  In addition, we will apply CrossFit’s dietary prescription to how we consume these foods: “Eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar.” CoachingEach athlete will be assigned a coach who will review their food log each day, make recommendations, and be a resource for specific questions.  Intake and OutakeAthletes will gauge their success by performing an intake and outtake workout, getting before...Read more

10 rounds, each for time, of:Row 150-meter (sprint)Rest 90 seconds Introducing the 2015 Fall Food Challenge – the Back to Basics Challenge! We present to you a four week, no frills, back-to-basics food challenge guaranteed to help you clean-up your diet, perform better, and set you on the path toward long term health and fitness.  The challenge is simple: With a Paleo overlay – Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Each athlete will be assigned a coach who will view their food logs daily. Coaches will be available for communication throughout the challenge to help guide athletes toward the best results for them. Coaches will also make recommendations based on each athlete’s goals as to how optimize their results. DatesChalk Talk and Challenge Overview Meeting – Sunday, October 11th at 11:30amDunk Tank (intake) – Thursday, October 15thIntake Workout – Thursday, October 15thChallenge Start Date...Read more