5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting Foundations is here!* Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider these awesome lifts a weakness, then come work to be confident and consistent and have fun doing it! *This course is a prerequisite to attending the Olympic Weightlifting group classes. This course is limited to CrossFit Roots members only. START DATE: April 20thWHEN: Monday and Thursday for two weeks, 5:30-6:30pmCOST: $100 SIGN-UP HERE.Read more

For time:70-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent Kale Salad with Sweet Potato and Chicken Here’s a go-to Kale Salad recipe in Zone proportions that’s easy to prep on the weekend for a consistent lunch throughout the week.  Because kale doesn’t wilt the way other salad greens do, it’s easy to throw the dressing on in the morning and go! 3-Block Meal*4 cups kale – sliced thing into strips (1 CHO)1/4 cup sweet potato – pre-baked in small cubes (1 CHO)1/2 apple – sliced thin (1 CHO)3 ounces chicken – (3 PRO)1 tsp olive oil (3 FAT), mixed w/ 1 tsp lemon juice and 1 tsp balsamic vinegar to make dressing* To make a 4-block meal,...Read more

In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t eat or drink any Peeps.Read more

5 rounds:Run 200m3 rope climb Benchmark This workout is part of our Benchmark Series. Last time we did it was January 27th, then 10/8/14. Bring your long socks and let’s climb some ropes!Read more

Crain 2 rounds for time of:34 push-ups50-yard sprint34 deadlifts, 135 lb.50-yard sprint34 box jumps, 24-inch box50-yard sprint34 clean and jerks, 95 lb.50-yard sprint34 burpees50-yard sprint34 wall-ball shots, 20-lb. ball50-yard sprint34 pull-ups50-yard sprint Rethinking Diet – When Will Journalists Catch Up If you’re like many of your peers at the gym, your understanding of what constitutes a healthy diet may have changed in the last decade or two. We in the CrossFit community, aided by results based methods and the basic understanding that observational studies do not show causation, came to realize that the government recommendations for a healthy diet were wrongheaded. Those recommendations serve various lobbies well, but they don’t serve our health. Other parts of society are catching on – check out this short write-up in The Week – Rethinking Fat and Cholesterol. Lingering in the transition from the government’s archaic, scientifically unfounded recommendations to any realistic, real food diet are the connotations...Read more