“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning. The Chief – Anniversary Workout! How did The Chief become the anniversary workout? In the summer of 2010 Roots hosted its Grand Opening on a Saturday at their small location on Pearl Street. We had food and music and people on hand to talk about the gym, and of course, you could try out a workout.  In search of a workout that would be accessible (and safe) to anyone who walked in off the street we scoured the mainsite for a workout that was scalable in many ways. And that’s when we came across The Chief.  The interval style of workout allowed for us to scale rounds for new folks while simultaneously offering a...Read more

Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval for as long as you are able. Cherie and Matt Take On Primal Quest Four members of the CrossFit Headquarters Seminar Staff, including Matt and Cherie Chan, are taking on the Primal Quest adventure race which started yesterday afternoon. Primal Quest began in 2002 in Telluride, Colorado. It is one of the most extreme and challenging adventure races out there.  Their team is the Rusty Bottom Runaways. You can track their progress on the Primal Quest website.Read more

4 rounds for time:Run 400m15 power snatch (75/55)20 Abmat sit-upRest 2 minutes between rounds. Rounds 1 and 3 begin with run, rounds 2 and 4 begin with sit-ups.  Summer may be winding down but this cobbler is a must have before fall! It might be the only Paleo dessert that Eric has ever fallen in love with. I mean, he still loves me, Harriet, and Campbell, but this cobbler is a close second to the three of us! If you’re like Eric, you’re skeptical of a lot of Paleo “baking” recipes. But not this one from ZenBelly Catering. Chef Simone is on a mission: To prove that gluten-free and paleo cuisine can be just as gourmet, refined, and artfully presented as what you’d find in a fine bistro.  Thanks Maura for the recipe! Brown Butter Peach and Cherry Cobbler recipe HERE.  Read more

Shane Update: For the past week Shane has been awaiting surgery for a skin and muscle graft for his leg. The surgery scheduled for today was unsuccessful and aborted as the doctors felt they need a larger flap of muscle than the one identified to cover the exposed bone on his leg. This was a disappointing day for Ari and Shane but they are hanging in there.  4 rounds for time:Run 400m15 power snatch (75/55)20 Abmat sit-upRest 2 minutes between rounds. Rounds 1 and 3 begin with run, rounds 2 and 4 begin with sit-ups. Brown Butter Peach and Cherry Cobbler Summer may be winding down but this cobbler is a must have before fall! It might be the only Paleo dessert that Eric has ever fallen in love with. I mean, he still loves me, Harriet, and Campbell, but this cobbler is a close second to the three of us! If you’re...Read more

Burpee + 185-lb. back-squat ladder Rest 3 minutesBurpee + 115-lb. shoulder-press ladder Rest 3 minutesBurpee + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed. Score is number of minutes completed for each ladder.   Anniversary Party a Success! Thank you to everyone who came out the Res for the six year anniversary party. A BIG THANK YOU to everyone who contributed to the success of the party.  Thank you to the setup crew for showing up early and getting everything unloaded, set up, and the party rolling! Thanks to the grill teams for cooking up delicious burgers and dogs for 150 hungry Roots! Thank you to Teton Waters Ranch  for providing Grass Fed hot dogs! Thanks...Read more