Don’t Forget!  The October Free Class and Intro Session is tomorrow at 11am!  Sign-up here. For time: 50 wall-ball shots, 20-lb. ball 155-lb. clean, 30 reps 15 muscle-ups Last Day to Sign-up for the Harvest Hoedown! Lots of Roots members have snagged a workout buddy and have signed up for this fun, low-key yet challenging competition. This is a one day competition. If you were able to complete the CrossFit Open you should be well equipped to handle what we’ll throw at you. Bring your best opposite sex workout partner because this will be a partner competition (1 male and 1 female). And lastly, we want to crown the most well-rounded CrossFit Coed Pair so be prepared to be tested in all 10 of the general physical skills in 3 different workouts. There are just a few team slots remaining.  Register here:  Hoedown Registration A BIG thanks to our sponsors for all the...Read more

5 rounds for time of: 10 strict handstand push-ups 20 GHD sit-ups October Newsletter and Fall Food Challenge! Be sure to check out the October Newsletter set to hit your email inboxes this morning. We’ll cover details on Crocktoberfest and the Harvest Hoedown. And, stay tuned.  Next week we drop all the details on the EPIC 2014 Fall Food Challenge.Read more

5 rounds of: 10 strict chest-to-bar pull-ups 20 hip-back extensions Perform the hip-back extensions slowly and methodically. October Free Class Curious about CrossFit?  Please join us Saturday, October 4th at 11am for a free class and introductory session.  We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots. Roots members feel free to bring a friend to this session. Questions?  Post to comments.Read more

Clean and Jerk 1-1-1-1-1-1-1 reps Crocktoberfest 2014 Less than one week until it goes down! Join us for Roots’ 4th Annual Paleo Crocktoberfest crock-pot cooking contest!  Bring your favorite crock-pot creation and compete against your fellow athletes for the title of Roots’ Ultimate Crocktologist! Sunday, October 5th – 4:30pm REGISTER HERE! There will be 3 categories of competition – Entrees, Desserts, and Crocktails.  There will be winners named for each category. You do not have to compete to attend but if you are not entering a crock, please bring a side or drink to share. Doors open at 4:30pm.  Judging starts at 5pm.  Eating starts as soon as the judges have had an opportunity to taste each of the entries. Click the registration link to view full rules and details of the competition. Questions?  Post to comments. Read more

Deadlift3-3-3-3-3This is the last workout for the September benchmarks!  Record it! Getting Reps Just Below Your Technique Ceiling When talking about the Olympic lifts and gaining proficiency in them, Ryan often talks about the technique ceiling, opposed to a strength ceiling. Picture this scenario.  You’re in class and working up to a 3 rep max power clean.  You do your first couple of sets and then your elbows start to break early on the third set, but you still complete all three lifts and get them to your shoulder.  A coach comes by and gives you a cue for how to fix it.  You listen and try with all of your focus to accomplish the lifts without pulling early.  But it happens again.  You go down in weight, and just by five pounds, and voila, it’s fixed!  So you go up those five pounds again, and the coach walks over...Read more