Masters Event 33 rounds for time of:95-lb. ground-to-overheads, 10 reps200-yard shuttle sprint Slow Cooker Balsamic Chicken & Sausage I try and start the week off with something in the slow-cooker.  It makes life easier when you already have a ton of cooked protein in the fridge.  A quick google search for “Paleo crockpot” led me to this recipe and it did not disappoint. I adjusted a few things (only had 2 chicken breasts and 4 sausages and I rarely actually measure spices) but for the most part I kept it stock.  Serve it up over some spaghetti squash and you’re good to go.  I did throw in some steamed broccoli and cauliflower because we already had it on hand and the only way I can get that stuff down is covered in something else more delicious. Let me know what you think!Read more

5 rounds for time of:20 wall-ball shots, 20-lb. ball225-lb. deadlifts, 10 reps Yearly Benchmark Series Finale It’s hard to believe that 11 months ago we started our Yearly Benchmark Series.  August is our final month in the year long endeavor and we are excited to hear about your results.  As we said in the beginning, you can’t know that you’re getting better at something without being able to measure, observe, and repeat.  Hopefully you all have been keeping good notes in SugarWOD. Of the benchmarks, which have been your favorite?  least favorite?  Are there some you’d like to see in the future? Remember, it’s not over yet, so keep on logging this month and take good notes.  We’ll be asking you how things went when it’s all said and done.  Your feedback will be a major contributor to the 2015/2016 Yearly Benchmark Series.  Oh, you didn’t really think we were just...Read more

16min EMOTM:min 1 – runmin 2 – walking lungesmin 3 – run backwardsmin 4 – burpee broad jumps Record total distance covered. What’s Your Story? CrossFit aired this as a commercial during the CF Games and I thought it was a great representation of 99% of CrossFitters out there.  Sure, I love watching the Games and seeing what the elite level athletes are capable of but I never forget that the foundation of CrossFit are the “everyday people” like you and me.  We may not have aspirations to go to the Games but there is no denying that CrossFit has played a huge role in the people we are today and the people we strive to be tomorrow.  It affects our confidence, our body-image, our persistence, patience, drive, courage, etc.  And it all started on that first day when we decided to take the plunge and walk in those front doors. What’s your...Read more

WODs will be at Centennial Middle School track Saturday and Sunday. 25min AMRAP in teams of 4:100yd sled drag (70/45)100yd slam ball carry (30/20) Daily Sugar Intake According to this article on NPR the FDA proposed a new nutrition label that also list the daily percent value of added sugars in foods.  “What this means is that, instead of just listing the 65 grams of added sugar in that Coke, soda companies would be required to list that it represents 130 percent of the recommended daily intake. In other words, that one bottle contains more added sugar than you should be eating in an entire day.” Who decides the daily recommended amounts?  The FDA of course.  They state that added sugars should not exceed 10% of your daily calories.  For a 2000 calorie-a-day-diet that works out to 12 teaspoons or 48 grams per day.  Keep in mind that is for...Read more

10 rounds for time of:5 handstand push-ups10 one-legged squats, alternating August Newsletter Keep an eye on your inboxes for the August edition of the CrossFit Roots Newsletter.  Read up on all of these upcoming events and more! – Summer Oly Meet– Roots’ 6 Year Anniversary Party– August Cool Cruel Summer featuring Suerte Tequila– Annual Roots Harvest Hoedown Competition– Oly Lifting Foundations and Fall Oly ClubRead more