Please note, the Erg WOD has been cancelled today as Lauren is out sick.  Get well soon Lauren! Holleyman 30 rounds for time of:5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 repHolleyman is the last benchmark work for January.  Come log you score and compare to October! Why I Did the Open – Brenda Bonilla In the second installment of our “Why I Did the Open” series we interview athlete Brenda Bonilla. Age: 48 Occupation:  Marketing Director/Systems Administrator Family: Married (Celebrated our 25th Anniversary last May) My daughter Brendi is is also a member of CF Roots as well as my niece Arlene. WODs per week:  My goal is a minimum of 3 WODs during the work week, I try to do this 1 day on 1 day off, and if I can do a 4th WOD (or an ERG WOD – I have recently discovered...Read more

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