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

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! In teams of 3:1.5 mile sled drag1.5 mile run Spice Up Your Life One of the things I hear most often from people who are either just starting to try Paleo or people who don’t know anything about Paleo is that food is boring when you remove sugar and grains.  I like to reply with “well, who made it boring”. Food is as boring as you choose to make it.  You can’t tell me that having choices of any meat in the world, any fruit and vegetable in the world, any natural fat in the world, and any spices, doesn’t give you enough options to make something tasty.  If...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. 21-18-15-12-9-6-3 reps for time of:power cleans (95/65)sit-upsback extensions Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.   Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Examples include: “I’d like to give a shout-out to Jeremy for rocking the c2b pullup ladder!” “I’d like to give a shout-out to Ian for pulling 415 off the ground Monday!” “I’d like to give a shout-out to Sylvia for displaying perfect pushups all the way through Loredo!”...Read more