Nasty Girls V23 rounds for time of:50 one-legged squats, alternating7 muscle-ups175-lb. hang power cleans, 10 repsFrom the 2014 CrossFit Regionals.  Day 2 of the South Regionals! Day 1 of the 2015 Regionals proved that the sport of fitness has taken a giant leap forward in the level of competition. Day 2 kicks off with Camille in 2nd place and Matt in 13th place. This is a great day of competition for them! Check it out on the live feed at games.crossfit.com.Read more

Run Across Congo FundraiserFor time:Run 200 14 front squats (75/55)Run 400 14 overhead squats Run 600 14 thrusters Run 800 14 thrusters Run 600 14 overhead squats Run 400 14 front squats Run 200 Come Join the Party! Coffee, Regionals on the TV, Friday, and a sweet workout! Today we host the Run for Congo Fundraiser for all classes! Come get in a great workout, make a donation if you’d like, sip some coffee, and chat with Wendy from The Cup and Mel of Conscious Coffees (who is running the seven marathons in seven days!). Let’s help Mel reach her goal of raising $15,000! She’s almost there. Remember – Roots will match every donation, up to $500! LEARN MORE:Learn about the entire effort by visiting Run Across Congo. Click here to view Mel’s personal fundraising page. REGIONALS!:We’ll have REGIONALS ACTION streaming on the TV! Let’s cheer on Matt and Cam from afar. Visit HERE to...Read more

Deadlift 1-1-1-1-1-1-1 reps FRIDAY: Regionals with Matt and Cam and Fundraiser! Get ready for FRIDAY – it’s going to be BIG! First, the 2015 CrossFit Games take the competition to the next level as the Regionals kick-off this weekend. And the SOUTH REGION is first up. Both Camille and Matt will compete alongside the top athletes of the Southwest, SouthCentral, and South America to earn a spot to the 2015 CrossFit Games. You’ve seen them training at the shop and know that their successes come from a lot of consistent hard work. Let’s cheer them on to the next level. We’ll have the live coverage streaming all day long on the shop TV! And, while you’re at the shop on Friday, take part in the Run Across Congo Fundraiser! In May 2015, Mel, Owner of Conscious Coffees, will run 200 miles – 7 whole marathons in 7 consecutive days – across the Congo to...Read more

5 rounds for time of: Row 25 calories16 chest-to-bar pull-ups9 strict handstand push-ups 2015 Spring Food Challenge Wrap Up and Winner And the winners are…Mr. Exercise (Dave Heal) and Amy Fallon! Both athletes logged a perfect 35 points and put up some amazing numbers in body composition improvements. They win $125 cash and a month of membership. Congratulations to them and all the other Zoners who put in lots of hard work over the five week challenge. What did we learn? Feedback from the field included a new or renewed idea about the size of a portion. We learned first hand that your body functions better on the right amount of food, which happens to be less than the standard Western Diet and the amount most of us gravitate toward eating. Most of the participants got used to the minimum 12-hour fast and now see that as a simple habit to maintain even...Read more

Run 10 kmWe’ll have printed directions to take on your run but here’s the route if you want to view in advance. It’s a 5k route that will be run twice, or scaled.  Dave’s Trip to Alaska! Our very own coach Dave Lee will spend the next six weeks in Alaska on an expedition sure to put his CrossFit to good use. Dave will be back and on the schedule beginning June 20th.   Check out what’s on the docket for him and his team the next month and a half:   Here’s a quick run down of what I’m doing in Alaska!  My team (Kurt Ross, Colin Simon, Keenan Waeschle) and I will be based on the Kahiltna Glacier with a couple objectives. First is the Moonflower Buttress to the summit of Mt. Hunter. It’s a 3 day climb and passes through steep ice and rock that lead to long...Read more