In teams of two:6 minute AMRAP5 back squats (135/95)10 toes-to-bar6 minute AMRAP10 wallball10 burpee3 minute AMRAP5 back squats (135/95)10 toes-to-bar Roots Weightlifting Club – Winter Session The Roots Weightlifting Club is a USAW club team that trains four days a week.  The club is preparing to start its next three month cycle and is looking for lifters ready to commit to a fully coached weightlifting program.   The program is designed to increasing your current PR’s and positioning as well as prepare you for the Olympic Weightlifting Meet at the end of the cycle (entry in the meet is included in your membership). This program includes three coached sessions a week (Mon. Tue. and Thurs. from 5:30 PM – 7:00 PM). Also, a fourth workout is programmed for lifters to complete on their own or during any of Roots’ open shop times. The cost is 275$ for current Roots members and...Read more

5 rounds for time of:20 strict ring dips135-lb. thrusters, 14 reps Sleep, Recovery, and Weight Gain This past week, I spent six days traveling to Asia and back.  13 opeour plane rides, an 18-hour time change, and unfamiliar territory left my sleep habits in disarray.  Coming home on Monday night I hopped on the scale to find I was 4 pounds heavier than when I had left six days prior.  WTF?!  Frustrated, I kept harping on the fact that I had eaten really well over those six days.  I hadn’t overeaten, I had packed every meal and snack for me to eat on the plane ride there and back, and I had consumed enough water to hydrate a camel.  But still, four pounds appeared on my scale. Frustrated and exhausted by the end of my first day back, I went to sleep at 6:30pm and woke up at 6:45am.  I hopped...Read more

Hang Squat Snatch 1-1-1-1-1-1-1 repsthen“Annie”50, 40, 30, 20, 10double-undersabmat situps Annie is part of the yearly benchmark series.  Log your score! January 15th This should be an important date in your mind.  Why?  Because it’s the first sign-up day of the 2015 CrossFit Open. The CrossFit Open is one of the most wonderful times of the year at Roots.  One evening each week, Roots athletes gather to do the weekly workout announced on CrossFit.com.  Whether you’re young, old, new to CrossFit, a veteran, love competition, or want to see what you can do – this is a fantastic environment to come have fun, and get in a workout.  Last year over 140 Roots athletes participated in the Open! The Open Workout DatesFeb. 26-March 30, 201515.1: Feb. 26 -March 215.2: March 5-915.3: March 12-1615.4: March 19-2315.5: March 26-30 This year, there are scaled divisions as well as a 14-17 year-old division. Read...Read more

Women’s Only free Beginner Class today, Monday January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Fran21, 15, 9 thrusters (95/65) pullups PRYL Food Challenge Results In November, a group of Roots athletes embarked on a Paleo journey. The prescription was to eat strict paleo for 6 weeks with no cheats, slips, oopses or excuses. The participants were required to have before and after body composition testing and blood work done and log everything they ate for the week leading up to the challenge and the 6 weeks on the challenge. COMPLIANCE: 19 participants stayed 100% compliant over the entire 6 weeks (with an allowance for Thanksgiving day) On average, participants were compliant nearly 5 of the 6 weeks BODY COMPOSITION RESULTS: 40 participants submitted before and after results 245lbs of total fat lost Mean body fat change of...Read more

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! With a partner:10,9,8,7,6,5,4,3,2,1 partner wallball throwsrun 100ydskb swings Food Challenge Results Coming Soon The results are in for the PR Your Life Food Challenge, but you’ll have to wait one more day to see them.  Check back tomorrow for a full analysis of what happened and to see who was the overall winner!  The results are pretty amazing, as usual.Read more