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

Helen3 rounds:400m run21 kb swings (24/16)12 pull-ups Meet a Root: Aimee Rogers 1. Vitals: Aimee Rogers. I started foundations with a group from work almost 3 years ago. I think it was September 2012.  2. Where were you born/raised?  Born in New Jersey. Grew up in Midlothian, VA.    3.  Married, kids, family?  Married (almost 1 year!). And I have a dog named Rudy.   4.  What do your days consist of?  I work on the creative team at Finish Line.    5.  What is your favorite thing about CrossFit?  I love seeing myself improve. There are things I can do now that I never thought were possible when I first started. The benchmarks this past year have been so great to be able to track results.   6.  What is your least favorite thing about CrossFit?  Coming back after vacation or time away.    7.  Favorite WOD or movement?...Read more

Overhead Squat2-2-2-2-2-2-2 Mobilitize! As we continue to push our bodies harder and harder throughout the week mobility becomes a larger priority.  With all that muscle building comes some very necessary basic maintenance in order to keep things moving smoothly.  And that is where mobility class comes in!   Mobility class is a half hour and offered twice a week: Tuesdays at 5:30pm and Fridays at 12:00pm.  We address areas that have taken a beating so far throughout the week and prep for upcoming WODs.  And requests are always encouraged!   If you haven’t already, try a mobility class and address those tight muscles, bust up those knots and soften those tissues before they have a chance to become nagging issues.   Have you attended a mobility class?Read more

Fran21-15-9thrusters (95/65)pull-ups This is part of the Yearly Benchmark Series.  Log Your Score. 2015 CrossFit Games Recap The 2015 CrossFit Games came to an end Sunday night and a new male and female stood atop the podium.  After 4 days and 13 events, Ben Smith and Katrin Davidsdottir are the 2015 CrossFit Games Champions. Events kicked-off Wednesday with some very non-typical CrossFit workouts including a 2mile paddle board combined with swimming in the ocean and moving hundreds of pounds of sandbags with wheelbarrows resembling mini-tanks.  Day 2 became known as Hero Day as athletes started the morning with Murph and finished with Heavy DT.  Day 3 involved an obstacle course, flipping a 560 lb refrigerator shaped block known as the pig, legless rope climbs, handstand walking, and rounded out with bar muscle-ups and heavy thrusters.  On the final day, athletes were surprised with some completely new movements involving peg board ascents...Read more