4 rounds for time of:50-foot overhead walking lunge, 135 lb.25 GHD sit-ups  Introducing the 2015 Spring Food Challenge Have you been waiting for details on the Spring Food Challenge? The wait is over. The challenge begins in 12 short days. Sign up HERE. The 2015 Spring Food Challenge consists of two main components – Zone and Intermittent Fasting (IF). The first component is Zone. You will weigh and measure your food to dial in your macronutrient intake, balance your hormonal responses to food, and become a SuperHero. Haven’t tried Zoning before? Be sure to ask a coach about her experience on the Zone in the next few days and hear firsthand what’s in store! The second component, IF, will help you to reign in the span of time that you eat throughout the day. The challenge will include a very light dose of IF, nothing more than you probably already do once or twice a week without...Read more

Pre-Order your Friday Night Lights 15.4 dinner HERE! Deadlift 5-5-5-5-5 reps Spring Olympic Weightlifting Meet Sign-ups!  It’s that time of year again!  For the third consecutive year, Roots will host its Spring Olympic Weightlifting Meet in just over five weeks. Last year we had 3 meets and almost 150 lifters grace our platforms. This year promises to be even better as we have some new changes in store. Here is the schedule for the upcoming year: Roots Spring Meet – April 18th – Set flights and reordered flights Roots Summer Meet – August 8th – Set flights and reordered flights Roots Fall Meet – November 21st – Sanctioned USAW meet! The Spring and Summer meet will have two divisions for men and women each: a set order flight and a re-ordered flight.  A set flight is like we usually do. The set flight does not change the order of lifters during the competition. This is beneficial to new competitors as it...Read more

Foo170-lb. bench presses, 13 repsThen, complete as many rounds as possible in 20 minutes of:7 chest-to-bar pull-ups77 double-unders170-lb. squat clean thrusters, 2 reps28 sit-ups Beauty Beyond Strength Stacie Tovar has been a fixture in the CrossFit community since she qualified for her first CrossFit Games in 2009.  I competed with her in the final heat in 2009, and then again in 2010, at regionals.  As her CrossFit resume has grown, I’ve come to admire her.  I don’t really know her, but I know that she is always smiling, that she has some of the most incredible composure as an athlete in competition, and that her ability to ascend to and then remain at the top year after year – as the sport has grown – speaks volumes about the athlete she is. After qualifying in 2009, she went on to qualify for five CrossFit Games and currently sits in the...Read more

3 rounds for time:15 power cleans (115/75)20 burpee box jump over box25 sit-ups 15.3 Make Up Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!   Please be warmed up and ready to go at 11am. Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday. Questions?  Post to comments.  Read more

“Badger” Complete three rounds for time of:95 pound Squat clean, 30 reps30 Pull-upsRun 800 meters Badger is part of the yearly benchmark series.  Log your score! 15.3 Make-up is Sunday at 11am. Remember that the Open make-up workout is Sunday at 11am – sign-up on MBO!   Please be warmed up and ready to go at 11am. Also, remember to log your score at games.crossfit.com so we can validate them for you.  All scores are DUE no later than 5:00pm on Monday. Questions?  Post to comments.  Read more