Free Beginner Class on Sunday at 10:30am. 5 rounds of 30 seconds of work followed by 30 seconds of rest of:Hang power clean (95/65)Chest to bar Pull-upMuscle UpBox Jump 24/20Incline Push Up A 12-Hour Window Given how readily accessible food is and our fewer and fewer hours of nightly sleep, it’s easy to see how our eating window grows larger and larger each year. In a new study from the Salk Institute for Biological Studies in San Diego, researchers found evidence to believe that limiting your eating window proved beneficial in limiting metabolic factors. Check out the article here. Read more

Luke For time:Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 meters Post time to comments. Sign-up for the CrossFit Open! Nicole, Marge, and Castro are registered for the 2015 CrossFit Open.  Are you? Well get going! Click here to register for the 2015 CrossFit Open and join in the fun that comes to Roots for five weeks every year. Questions?  Post to comments. Read more

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