5 rounds:Run 200m3 rope climb This is the benchmark series workout for the rope climb test.  Log your workout! Paleo and Zone You’ve heard us talk about two methods to get you dialed in to a healthy and sustainable way of eating: Paleo and Zone. Paleo: A way of eating that mimics the way our ancestors ate during the Paleolithic Era before the advent of agriculture.  In short, you can eat meat, vegetables, fruits, nuts, and seeds.  All grains, dairy, legumes, extracted sugar, and anything processed are not a part of this way of eating. Zone: The Zone diet is based on achieving hormonal balance from the foods that you eat and getting the proper food quantity at each meal.  Each meal is crafted in a 40/30/30 ratio of carbohydrates, fat, and protein. This diet does not prohibit or eliminate any type of food but rather limits consumption through macronutrient quantities. Each...Read more

Roots details the schedule for the 2015 Open series.Read more

Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up Catch the Fever… Are you signed up for the Open? Check out this series (Part 1) of why folks at Roots participated in the Open last year and plan to do so again in 2015! Why I Did the Open – David AllenRead more

Four sets for times and efficiency:10 Box Jumps (30″/24″)10 Toes to Bar10 Alternating Pistols Rest. Then… Four rounds for time of:5 Squat Cleans (185/125 lbs)10 Chest-to-Bar Pull-Ups20 Double-Unders Winter Class Additions and Changes We wanted to highlight a few winter schedule additions and changes. First, we will now offer an Olympic Weightlifting for CrossFit class on Tuesday mornings at 9:30am with Ryan.  Mobility on Tuesdays has moved to 5:30pm.  In addition, you might notice a few coaches are now teaching classes at times of day when they were not in the past. Open Shop hours are:Tuesday: 1:30-4:00pmWednesday: 7-9pmFriday: 7:30-11:30am and 1:30-4:00pmSunday: 10:30-12:30pmRead more

Overhead Squat 5-5-5-5-5 reps Ali is Official! Look what showed up in the mail this week!  Ali’s CrossFit Level 3 certificate.  Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer. While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced individuals possess broad knowledge and finely honed abilities in the field of professional training. The certifications provide the public with an assurance of competency and professional accountability by: Requiring a significant number of practical coaching hours before application; Including examination questions that require analysis and application of knowledge gained from coaching experience; Using performance-based examination to evaluate skills and coaching in real time; Publishing Standards of Professional Practice to which certified trainers and coaches must adhere; Ensuring commitment to a long-term standard of continuing education. Individuals who have earned Certified CrossFit Trainer or Certified CrossFit Coach credentials will...Read more